Skill/Strength:
Every 2 min for 4 Rounds
3 Front Squats
-Start at 65% and add load each round
Strength 2:
Every 2 min for 4 Rounds
1 Snatch Pull+1 Power Snatch+1 Snatch Pull+1 Power Snatch (unbroken complex)
-Start at 70% Power Snatch and add load each round
Metcon:
21-15-9
GHD Situps
Toes to Bar
-6 min cap
Mandatory Mobility:
3 min lat smash per side
3 min trap smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
4 Rounds for Quality
8 Wide Grip Strict Pullups
8 Glute Ham Raises
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Autumn Jarvis
Lifting heavy @Crossfit Manitowoc. 132# power clean PR
And work on strict press but shoulder said nope
12
1
you'll always lift more at 8:15 east
Celia Osorno
5:05 rx*
One or 2 T2B didn’t touch. Wow that fell apart, singles going back and forth fast between two sides of the rig; lifting felt strong
13
0
Cody Stelmach
3:57 // 185 fs
Tried a new GHD setup, immediately regretted that decision // boat load of accessory, skill work, and engine work
15
0
David Rueckl
4:53 scaled to hanging knee raises, GHD//
Snatch complex to 135# FS to 165# shared a bar with Fameree and kept it light for him. 😉🤣
Showed up and moved forward 30’
13
0
james macco
4:-01* (Subbed T2Jcup for T2B)
FS - 170 - 205# / SN 95 - 120# //// Got to gaze into Ian's eyes as we syncho snatched. Monday's have never felt so satisfying so early in the morning.
15
0
Justin Peterson
3:19 unbroken
Front squats up to 335lbs, should’ve gone heavier. Up to 200lbs on the snatch work, but Shane said my second snatch went below parallel, but he was only wearing one shoe.
14
3
Kimb Davister
5:54 Rx should’ve broken the T2B more
FS 155-175?; snatch complex 85-110; TGC extra credit
13
0
Pamela Gehl
Metcon: 5:31 scaled
Toes to //
Front squats 85lbs-100lbs
snatches all at 55lbs
BP Wed 60lbs - 90lbs
16
0
Theresa Rosenquist
5:29**
**Scl’d AF!! =GHSU= & 50/50 K2E(ish)/V-ups (set of 9 all K2E-ish), BS(v.FS): 107-115. PClns (v. PSn):70-90. Mobility & chat post.
12
0