Skill/Strength:
Every 2:30 for 5 Rounds
1×3 Pause Snatch at 70%
1×2 Pause Snatch at 75%
3×1 Pause Snatch at 80-90%
-2 second pause in the basement
-Don’t go for a new 1RM today, focus on perfect balanced catch position
Metcon:
3 Rounds
5 min Rowing at :20 slower than your 500m personal record pace (ex: a 2:10 500m pace would mean row at 2:30)
-Rest 2 min after each round
Accessory Work:
Every 2 min 4 Rounds
1×5 Bench Press at 65%
1×5 at 70%
1×5 at 75%
1×5 at 80%
Mobility:
3 min trap smash
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Andrew Schwoerer
1320m/1333m/1340m. Hovered around a 1:55 pace
Snatches from 115-125. Really worked on my form in the basement.
9
0
Danielle Stelmach
Snatch 60-80# // Row 2:20/2:15/2:15ish
Realized my 500 was faster after the first round, so kicked it up a notch!
6
0
David Rueckl
3808 tried to stay at 2:00
Power snatch’s to 125#
Showed up and moved forward 30’
Great turn out again at the civilized 8:15
14
0
Erika Donaldson
3229 cals total
Snatch up to 80#
Accessory bench up to 85# 60 barbell bicep curls and ab work
2
0
Justin Peterson
4044m at average pace of 153.2. [1343/1336/1365]
Snatched up to 215lbs. No misses
13
0
Kelsey Webb
2:09/2:08/2:08 Snatches up to 80#
(form needs work before I can increase weight)
4
0
Mike Tomaso
3186m. 1056/1064/1066 avg 2:25 pace
Did the work out during open gym and have no idea what my 500m pace is.
Snatches 95✅ 105✅ 115✅ 125❌ 125✅
11
0
Pamela Gehl
3,378m
tried to stay at 2:15 pace 20 stokes/min.
Went well! Snatched up to 50lbs
Bench press 75lbs to 80lbs
ab rollouts
13
0