1.) Grace
30 Clean & Jerk 135/95lb
2.) Snatch, rest as needed
5 @ 60%, 4 @ 65%, 3 @ 70 & 75%, 2@ 80 & 85%, 1 @ 90%
*3.) 5-5-5-5-5 Dumbbell Overhead Squat, add load each round
note: both dumbbells
*4.)10 minute EMOM
odd- 20 GHD Sit-ups
even- 10 Strict Pull-ups
30 Clean & Jerk 135/95lb
2.) Snatch, rest as needed
5 @ 60%, 4 @ 65%, 3 @ 70 & 75%, 2@ 80 & 85%, 1 @ 90%
*3.) 5-5-5-5-5 Dumbbell Overhead Squat, add load each round
note: both dumbbells
*4.)10 minute EMOM
odd- 20 GHD Sit-ups
even- 10 Strict Pull-ups
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Amanda Zeamer
5:14rx
20# heavier and 50 sec slower than last time. Snatch 50-80#. 3 rounds: 20 deadlift (slow), 20 db walking lunges, 20ghds, 10 cals on assault bike
19
1
💣💥
Angel Anderson
I'm broken
No Grace. Open gym workout 3 rounds 20 deadlifts (85#) 20 walking lunges (15# DBs) 20 GHDs, 10 cal assault bike.
7
0
Antonia Shanle
1:36
Would like to redo on a normal day, felt I could've gone faster. Snatches ^135# Thank you everyone for all the nice words and concern. You are the best family ever!!❤️❤️❤️
27
8
And this is still an AWESOME time!
Awesome!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
You're my hero! 💪🏼🤘🏼 Love you long time 😍
Love youuuuu!
Faster 😎
Faster?
Thanks T!
😱😮😱😮
Bruce Hoffort
Crossfit in Vancouver, BC
Missing GB Crossfit bigtime. There's no place I'd rather be!
1
0
Chris Ness
2:32 rx 220 snatch fail
15
1
10 emom but 10 ghd's 5 pu #girlswholift #crossfit #paleo #killcliff #fitaid #reebok #jesustakethewheel
Cole Cravillion
Partner grace at work with Shane and Justin
30 each at 185 then 135 then 95
14
0
Laura VanderKelen
2:53 rx - 2:23 PR!
Snatch to 115#, failed 125# PR attempt twice; did GHD/pu emom with 7 strict pu instead of 10; 50 air assault Cals in 4:45
3
0
Lauren Kalil
3:38 RX
Snatches up to 95#... EC GHDs and PUs w band...OHS with DB up to 25s... 5 rounds of 400 run with 20lb vest
17
0
Pauly VanderKelen
2:24 no pr (10, 4x5)
Note to self: Next time complete 15 or 20 reps UB at the start rather than just 10 / Snatch 5@95, 5@115, 5@135, 4@145, 3@155, 3@165, 3@175, 1@185 with 4 failed attempts after :/ *3.) 5 OHS w/ 25,30,35,40,45,50# dumbbells / *4.) All reps complete
0
0
Theresa Rosenquist
2:54 (**Supah Scl'd!)
** @#65 (#75 was just too ugly), Snatch: 55-80 (better).
14
0
Ty Krueger
1:22 - first time UB
Light snatch Work and 10min emom of 20 GHD SU and 10 Strict Pullups - got em all but that wasn't easy
29
5