Skill/Strength:
EMOM 10
1 Front Squat
-Start at 60% and add load each round
-This is a fast and furious way to work up to a 1RM for the day. Have all of the plates necessary nearby. The rep MUST be completed during the minute to count.
Metcon:
4 Rounds
10 Thrusters 115/85lbs
10 Pullups
-Rest 3 min-
4 Rounds
5 Thrusters 135/95lbs
1 Legless Rope Climb
-19 min cap
-The first Thruster weight should not be more than 50% of what you Front Squatted today
Accessory Work:
5 Rounds
5 Deficit HSPU 2×45/1x45lb plates
100ft Farmers Carry Walking Lunge 70/50lb DB
10 Burpee Bar Muscle Ups
-Rest 1:1
Mobility:
3 min quad smash per side
3 min trap smash per side
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Autumn Jarvis
16:42 as written outside of rope climbs (legless as far as could go then regular)
FS 150# (25# PR…been a minute since did my PR) 🤪
10
0
Brittany Reinke
16:02***
Felt like a box of rocks today 🥵 Scaled the scale today- Thrusters turned into hang clean w/push press (85/95), green band PU, seated rope pulls.
DL instead of FS: 295# (110# PR)- I’m starting to run out of the excuse that I don’t know 🤷♀️
9
1
110# pr?!! wtf
Celia Osorno
16:something 😵💫
Thrusters at 75; legless 2/3 the way?; WOD unbroken but max effort to stop resting HR in 180s was 🤡💥🐉; 220 front squat for a 25# PR
7
1
Damn 💪🏽
Cody Stelmach
Up to 300# fs // 8:21 modified
Air squats for first round of thrusters, 35# db for second batch. Legless rope climbs and pull-ups as prescribed
12
0
David Rueckl
Capped. Black band pull-ups, masters, RX thrusters, I was excited to do rope climbs , Because I learned how to climb a rope last month. Like many things in CrossFit I was extremely humbled today when I could not complete one.
Front squat to 205 pounds. Showed up , did my best, and continue to move forward 30’
Coffee after with Kyle, Tom, and Autumn.
11
0
Erika Donaldson
14:40 65/75# legless for a few pulls then regular
FS 155# 25# PR (to be fair I've never done a one rep max, 130# was the most I've tried)
12
0
James Mueller
FS 205-315lbs METCON 15:17 RX bar, butterfly practice 2 BMUs instead of rope climbs
12
0
Justin Peterson
9:37
3 rounds 18 cal echo bike, 16 OHS 95lbs, 18 cals, 13 OHS, 18 cals 10 OHS, rest 2 min after each full round. 20:13.
14
1
Holy sheit
Pamela Gehl
18 minutes scaled
55/65lb barbell, regular rope climbs
Ready for 2 rest days!! Rough week-crossfit tried to kill me this week.
13
0
Steven Leiterman
Mobility
5 three minute rounds: 10 ghd Situps, 15 Cal Bike, 20 wall balls
0
0
Travis Bittermann
11:14
385 front squat. My previous was 170kg so that’s 373 so a PR in pounds. I hooked my feet at the very top of my leg less rope climbs so I didn’t fall.
10
0