Skill/Strength:
Every 1:15 for 9 Rounds
Power Clean 3×2 at 75% 1RM
Power Clean 2×2 at 80% 1RM
Power Clean 4×1 at 85% 1RM
-Not touch n go
Metcon:
5 rounds for time of
2 Rope Climbs 15ft (Scale to 6 rope pulls)
10 Alternating Dumbbell Snatches 70/50lbs (Scale to a weight you can do unbroken)
6/4 Ring Muscle ups (Scale to 6/4 Pushes+Pulls)
10 Single Dumbbell Box Step Overs 70/50lbs 24/20″
18 min cap
Accessory Work:
Every 4 min for 5 Rounds
Back Squat 1×5 at 70% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 3×5 at 80% 1RM
Mobility:
3 min quad smash per side
2 min adductor smash per side
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Barb :)
Half way rope pulls, 10# db snatch, 6 ring rows-4 barbell push-ups, 3 stacked plate step overs. Started with snatches made it through the push/pull of 5
55, 65, 75 for power cleans
4
0
Chelsea Sherman
16:55 scaled
35# db snatches, low ring MU + ring dips. Friday’s push press accessory to 110#.
14
0
Grace Adler
17:28
12’, 30#, strict pull/hand release push up (last round was ring row). Power cleans 95/105/115(1),120(3)
13
0
Ian Wilson
Fun with Friends - cleans up to 225# felt pretty good
Workout was amazing! Can't wait to do it again!!
15
1
Jenny Wesolowski
14:58
35# db. Db snatch from hang. Rope pulls. Bent over db rows (35’s) and push-ups on 20” box. Strict press instead of cleans @ 60#, 4 reps per round.
7
0
Justin Bruehl
Yesterdays
245x2. Collarbone had enough. Elbows aren't fast or high enough with heavier weight
15
0
Mel Sanders
Dnf sc
9 box SOs after cap. Rd 1 rope pulls, rd 2+ climb attempts, db #25, ring pull/dips(r) | PC #115
16
0
Steven Leiterman
16:59 - 3 rounds
Substituted in legless rope climbs since I can't hook my feet. Stopped after 3 rounds, elbow was getting sore. Cleans up to 245
14
0
Theresa Rosenquist
Scl’d & still DNF but…4R + 2 RC (ishies)
Got on & mostly up the rope (ish). 🙄 No new rope burns!! 🏅🏅🐓🍽️ #25, FE-BSU, BA S-PU (NG) + Ring Pushies,
11
0
Tim S.
active rest
227 cal bike 75 cadence 1 min on off tabata 19 min. kb farmer carry 96#
13
0