Skill/Strength:
Every 2 min for 6 Rounds
2 Power Snatches
-Add load each round
Metcon:
Every 3 min for 4 Rounds
30 GHD Sit ups
15 Bar Muscle ups
-Scale GHDs to 20 and BMU to 10, if needed
Accessory Work:
Every 2 min for 5 Rounds
Behind-the-Neck Split Jerk
3@60, 3@70, 2@80, 2@85, 2@90%
Mobility:
3 pos. Banded shoulder stretch
2 min seal stretch
You must login above to log your score
Carrie Schatzman
65# -87# PS
30 AMSU w/15# med ball & BMU’s on the bird perch: 12,10,10,12;
9
0
Cody Stelmach
“Some might call it luck. I like to call it.. well, luck, I guess. So what?”
4x5 -1.5 Front squats @140 // 3 sets:
40 calorie row buy in-
then-
2 rounds of:
15 toes to bar +
15 wall ball shots @20 to 11ft target-
then-
20 cal row buy out
(work/rest ratio 1:1) (5:39/5:42/5:36) // Accessory work
11
0
james macco
Yowza, that got rowdy! 30 GHD's all rounds then 15 BM off box and sets of 10 for the remaining 3 rounds
PS up to 130# /// Have a rabdoriffic Tuesday everyone!! :)
18
0
Jenna Decker
Raise your hand if you have ever been personally victimized by CFGB programming
💁🏻♀️
8
0
Jenny Wesolowski
20 GHD + 15,10,10,10 burpee pull-ups each rd
PS @ 60-80# Mental block at 85. Can pull it just fine, but form is sloppy at 80 so 85 in my mind feels too much. Note to practice at 60-65 where form is ok and work on form being good up to 80, then try 85. Accessory to 110#. Maybe my second time doing these. Need to get deeper in split squat but liked these
13
0
Maria Onaindia
2:00/2:15/2:25/2:40
The slow decline
30 GHDs & 15 PUs
Snatches up to 100#
Accessories up to 125
19
0
Mike Taylor
Basement chest hair
4 rds for time- 15:10–10 burpees, 10 devil press 55lbs, 10 alt db snatch from ground55lbs
10
1
Molly Leiterman
2:22, 2:30, 2:28, 2:30 ish
Ripped on both hands 🫠🫠 did all the GHDs tho & pull ups until rd 4 just did some ring rows
Power snatch up to #75
Practice for comp
16
0
Nate Ziolkowski
Worked hard
Abmat/medball (still sore from yesterday), mu off a box, snatch to 135#
16
0
Steven Leiterman
20 GHD each round 10/8/7/4 Bar MU
Snatch at 155 Technique focus
Hands Ripped yesterday and today - big sad
17
0
Sylvia Christensen
Didn’t die ✅
95-110 snatches. Split jerk 2@120, 2@130, 2@145, 2@155, 1@160,170,180. Bis and tris. 10-1 strict pull-ups and strict dips
12
2
Theresa Rosenquist
👊 14.9696969/15 push-ups 👊
20 GHSU +10 AMSU & 15 =RR= + 15 Push-ups (BK), #ShouldaListenedToMueller Hip & Shldr MOB post.
14
0