Skill/Strength:
Every 2:30 for 5 Rounds
Back Squat 1×3 at 82% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 1×2 at 87% 1RM
Back Squat 1×2 at 90% 1RM
Back Squat 1×1 at 92% 1RM
Metcon:
In 14 mins
Row 2000m
then in the remaining time, AMRAP of
10 Alternating Dumbbell Snatches 70/50lbs
15 Burpee Box Jump Overs 24/20in
20 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
-Continue adding 10 Alternating Dumbbell Snatch reps each round until time expires
-Cap the row at 10 minutes
-Scale DB weight to go unbroken for the first set of 10 reps
Accessory Work:
3 Rounds
10 I,T,Y with 2.5-5lb plates
5 Perfect Ring Rows with 3 second pause at the top
Mobility:
3 min quad smash per side
3 min calf smash per side
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Andrew Schwoerer
6/30 snatches at 50# db. 7:50 row.
225-275# BS. First workout in three weeks so I took it a little easier.
10
1
Welcome back!
David Rueckl
9 burpees into round 2. 7:38 row
35# dumbell , 20β box step ups.
Back squats to 155# my knees hurt.
Showed up and moved forward 30β
14
0
Erika Donaldson
6 box jumps into round 2 with 35# dumbbell
Squats up to 170#
Bench up to 100#
Some of today's accessory + 40 v ups and some RMU practice
9
0
Natalie Blomquist
Drop in at CrossFit Crescent City Myrtle Beach
BMU progressions, clean & front squat complex, WOD BMU, front squats, and bike cals
0
0
Pamela Gehl
3 DB Snatches 2nd round, 9:10 Row
30# Dumbbell, Backsquats 85#-105#,
Benchpress Tues Accessory 65#-85# (PR)
20 pullups and 60 Vups
13
0
Steven Leiterman
Completed 1 round and 34 cal bike
Squats up to 440. Back wasn't feeling great with DB Snatches so switched to bike after 1 round
15
0
Sylvia Christensen
1+3 BBJO, 8:27 row
BS to 210#. Fueled by a solid 3.5 hrs of sleep π€π½
18
0