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Wednesday, October 2, 2024

Lucky you

Skill/Strength:
EMOM 6
1 Snatch Pull+1 Squat Snatch at 70%
-You may reset on the floor if desired

Metcon:
4 rounds
Run 400m
14 Deadlifts 315/225lbs
8/6 Ring Muscle ups
-24 min cap
-Scale DL to 70% or less
-Scale RMU to low ring progressions or Pulls+Pushes that utilize rings, including jumping high ring MU

Accessory Work:
4 Rounds for quality
8R/8L Rear Foot Elevated Split Squats, pick weight
:30 Face Up GHD Plank Hold

Mobility:
3 min hamstring smash per side
3 min lat smash per side

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Alex Ebert
22:xx scaled to 290# (70%) and 1 RMU per round
Hit the last two RMU’s snatch at 125#
17
0
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Ashley Brocker
22:19? BMU for rings
0
0
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Autumn Jarvis
20:33 scaled. RMU with green band on rings, DL 185#
17
0
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Brittany Reinke
18:46 scaled (185# DL, ring progression)
Snatch 85#, catch then squat for balance training
15
0
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Carrie Schatzman
21:02 scaled; 1.2mi bike/rd; 175#DL; rows/dips w blue band
Snatch 80#
3
0
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Cass Baier
18:15 super scaled (DL#125,6 RMU progressions) snatch #60
17
0
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Celia Osorno
17:12 **
DL @ 53% 145# unbroken, super mod RMU from low w bands; body was not feeling being strong today at least from upper body perspective
13
0
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Chelsea Sherman
22:40ish scaled
Low rings transfers, 155# DL. 70# snatch
15
0
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Daltyn LeClair
23:59 275# DL 3-4 banded BMU each time
Snatches to 115#
9
0
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Danielle Stelmach
20:34 *195# DL, ring rows/dips w/thin red band
Snatch EMOM: 65#
9
0
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David Rueckl
20:47 255#DL RMU progression green band
100# snatch’s Showed up and moved forward 30’
15
0
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Devon Deda
20:45 scaled
Snatch 125#
15
0
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Erika Donaldson
22:26 155# and low ring with black band
Snatch 65# abs and coffee
17
0
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Greg Goffard
22:56
285# DL, 2 BMU's per round 115# SN
0
0
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Heidi Jones
20:00
Bike 1.2km, 155# DL, blue band ring dips and ring rows / snatch at 55#
13
0
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james macco
23:11?? DL @ 245. Scaled MUP’s
Sn ⬆️ 115
4
0
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Jamie Neubauer
SLOW and steady = happy back
175# DL, mu attempts/low ring mu progressions
12
0
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Jenny Renon
23:03–160# DL/ring rows/push-ups
Snatches @ 55#
12
0
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Jenny Wesolowski
18:16 185# deads, high ring pull-ups/ring dips (dips w red band)
Snatches @ 70#
2
0
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Jim Koehler
there
9
0
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Joe Nygren
18:47
255# DL, 8 strict pu &8 pushups each round instead of rmu. 100# snatch stuff
16
0
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Justin Peterson
20:41. Deadlifts 8/6, unbroken MU
Snatches up to 175lbs (took a while to feel warm)
10
2
12 deadlifts?
Sylvia Christensen
Fixed!
Justin Peterson
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Kevin Hansen
3r + 1 MU (6mu’s a round)
5
0
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Liz LeCaptain
3 + 4/6 RMU Progressions at cap (finished afterwards)
DL @ 185# | Progressions included burpee C2B, ring rows + dips, green banded transfers | 105# Snatch
9
0
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Liz LeFevre
17:30- 500m row/#125/ ring row-push up
Snatch- #65
8
0
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Lucy Stedl
18:30 scaled
125# DL ring rows and pushups 55# snatches
6
0
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Megan Johnson
Active recovery day!
~10 slow minutes on the bike to get the blood flowing, ~20 minutes of mobility, and a sauna to make my Finnish heart happy 🇫🇮
15
0
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Michael Green
21:42 hit a couple RMU’s push pull the rest
145# snatches
8
0
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Pamela Gehl
20:53 scaled
155lb DL, ring rows and pushups Snatch emom 55lbs
16
0
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Pauly VanderKelen
HBBS: 10 reps @ 135,185,235, & 275#
4x13 Kneeling Ab Rollouts with 17.5# in the weight vest alternating with 4x14 Forearm Curls with 35# dumbbells / 3x15 Leg Extension @ 90# alternating with 3x11 Calf Raise @ 205# / 3x15 Leg Curl @ 75# alternating with 18 reps of Lateral Raise with 15,20, & 25# dumbbells.
0
0
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Sean Manion
23:00
120
8
0
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Sylvia Christensen
22:37 BMU
110-130 snatch complex
8
0
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Theresa Rosenquist
18:48**
**Scl'd AF!! BikeErg 800m/DL@135/6 FG RR+8 PU -> KBSn & KBCln @#40...1 hr shlder PT pre, 210 cal BikeErg pre, & Mobility.
11
0
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Travis Bittermann
23:47
185 for snatch, did 6 RMU and shoulder felt meh so switched to BMU so sore.
9
0
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