Skill/Strength:
Every 2 min for 4 Rounds
Hang Snatch 1×3 at 75% 1RM
Hang Snatch 1×4 at 70% 1RM
Hang Snatch 1×5 at 65% 1RM
Hang Snatch 1×6 at 60% 1RM
Metcon:
3 Rounds
8 Bar Muscle Ups
30 GHD Situps
Accessory Work:
Every 3 mins
Run: 10x300m
-Each for time
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Cody Stelmach
“IDENTITY THEFT IS NOT A JOKE, JIM! MILLIONS OF FAMILIES SUFFER EVERY YEAR.”
210# Clean and Jerk // 3 sets: 30 cal row + 60 Du + 6 RMU -rest 2 min (3:00/3:05/2:47) // Zercher lunges + psoas snuff
15
0
Danielle Sherman
Garage Day!
Love the sunshine. Snatches down from 125. Sunday's front squats stayed at 155. 5 rounds with Herman of 200ish m run + 30 abmats. 3 mile dog jog.
12
0
Ian Wilson
Snatches felt good - down from #135
Can't remember the time, but it went OK for the Metcon. Happy Monday!
14
0
Jessica Ploof
8:32
First round GHDs then amsu with 16# ball, jumping BMU, snatches 60-45#
11
0
Justin Bruehl
8:21
My favorite lift not happening today. Got a little hip tickle. Mobility
14
0
Kayla Smith
8:24
5 rounds -12 KB swings / 12 goblet squats / 60 DU (7:32) // 10 x 3 Bench 67% (95)
7
0
Maria Onaindia
11:20
4 banded BMU/4 SPU
Snatches 90–>75
First time trying banded BMUs in a workout 🤷🏻♀️
17
0
Mel's Husband
9 sumthn super scaled
push up and negative pull ups. 25# abmat sit ups. hang snatch from 155#
8
0
Molly Leiterman
7:30 scaled
Box & 45 for BMU- little too scaled maybe, full GHDs
Hang snatch - 65-60-55-55
PC up to 125 accessory & some bike
17
0
Steven Leiterman
11:57
Snatch: 145/135/125/115 - Accessory: 1 Sprint/5 dry heaves/No puke 👏👍
17
0
Sylvia Christensen
12 something (6 bmu)
115,110,105,100 snatches. 145,140,135,130 hang cleans same reps/percentages as snatch. Yesterdays front squats up to 160
2
0
Theresa Rosenquist
8:40**
**Sub’d: 8 RingRows+8RingPushUps, GHSU✅, HPClns (v. HSn)@#75/70/65/65. -> 1k Row & 3x{15 #25 GHHE & 30 WL. Some chst/shldr/subscap/bicep smash post.
9
0