Skill/Strength:
Every 1:45 for 8 Rounds
Strict Press 1×7 at 65% 1RM
Strict Press 2×5 at 75% 1RM
Strict Press 2×4 at 80% 1RM
Strict Press 1×3 at 82% 1RM
Strict Press 2×3 at 85% 1RM
Metcon:
For 3 Rounds
In 1 min do
10 Power Snatches 95/65lbs
max reps in remaining time Burpee Box Jump Overs 24/20in
— Rest 1 min —
10 Dumbbell Box Step Overs 50/35lbs 24/20in
max reps in remaining time Burpee Bar Touches 6in
-Rest 2 min between rounds
-Scale Power Snatch weight to something you can do unbroken!
Accessory Work:
For time
Row, 200 m then Run, 200 m
Rest 1 min
Row, 400 m then Run, 400 m
Rest 1:30
Row, 600 m then Run, 600 m
Rest 2 mins
Row, 800 m then Run, 800 m
Mobility:
3 min trap smash per side
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james macco
30 reps of burpee stuff. 35# DB's.
SP up to 112# ///// The Murph hangover is settling in.
9
0
Jenny Wesolowski
40 reps
PS 55# from hang, 25# db’s, burpees not lowering to floor and step overs. SP @ 50-67#
7
0
Maria Onaindia
47 reps
Rx-20 BBJO, 27 B2T
SP was struggle (what did we do yesterday?) up to 75#, accessories with Steve 24:10 (rest included)
7
0
Steven Leiterman
50 Burpees (7/7, 9/9, 9/9)
Strict Press up to 155 - Accessory 22:21 with Maria
7
0
Theresa Rosenquist
27.69 burpees**
**Scl’d w/ #30 KBSn x12 Super Gramma BoxBurpees & stepovers, #17.5 DBs. BP v. SP @ 70/80/85/90/95/97. BFR bike ~20 min.
5
0