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Monday, July 24, 2023

Rocky Mountain

Oysters?
Tim Sanders 7:15PM on Jul 24, 2023

Skill/Strength:
Every 2 min for 4 Rounds
1x [1 Power Clean+1 Hang Squat Clean+1 Front Squat+2 Split Jerks]
-Start at 55% of your weakest lift and add load each round

Metcon:
Row 3x1000m
-Rest 2 min between rows
-Row faster each round

Accessory Work:
4 rounds, each round for time
9-7-5 reps of
Burpee Box Jump Over, 24/20 in
Bench Press 80-100% bodyweight
-Go every 5 mins

Mobility:
3 min hamstring smash per side

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Alex Ebert
3:58, 3:51, 3:48
115, 135, 155, 175
20
0
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Bradley Boockmeier
Complex @ 175, 225, 245, 265
3:44, 3:38, 3:25
17
0
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Breanna Zold
4:11, 4:09, 4:07
105# complex
8
0
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Carrie Schatzman
4:34 4:34 4:35 17:46
Complex @ 75, 85,95 105; accessory work w/Jamie
2
0
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Celia Osorno
4:42 4:37 4:23
Need new PRs barbell felt great
11
0
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David Rueckl
3:58 3:56 3:49
Scaled to up to 5 rep 125# back squat. Showed up and did the work. Moved another 6” in my marathon today.
17
0
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Derek Zehms
3:36.4, 3:36.5, 3:42
Complex 155-217
7
0
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Devon Deda
3:47, 3:40, 3:33
Complex 115-175#
18
0
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Eric Hansen
15:45-3:48,3:47,3:45
Complex 115-145#
17
0
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Grace Adler
4:45, 4:38, 4:36
Clean complex 85/85/90/100#
16
0
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Greg Goffard
3:47, 3:45, 3:41
complex 115-175#
2
0
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james macco
15:53. 4:00/4:00/ 3:53
Complex 115 - 155#
18
0
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Jordan Teague
4:10, 4:06, 3:56
Complex up to 85#
12
0
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Justin Bruehl
14:45 total--3:36/3:38/3:31
Complex:185,215,235,250 felt good today [[[Accessory]]]]: 1round @200lbRx///1round@200lb-7,5,3///2rounds@185lb 7,5,3------>face to freeking floor in burpees #noarmsleft
18
0
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Justin Peterson
3:48.5, 3:46.7, 3:27.3
Complex from 165-235lbs
18
0
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Kevin Hansen
3:50/3:42/3:33
155/175/195/215 // BS triples up to 80% 335#
18
0
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Krystal Lowney
4:39, 4:31, 4:28 (17:38?)
75#- 100# At home and lonely.
19
0
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Liz LeCaptain
4:32/4:27/4:26
85# complex with push press
19
0
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Liz LeFevre
4:12-4:12-4:11…. Consistency is key?💁‍♀️
Complex-#115
13
0
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Megan Johnson
4:31, 4:14, 4:07
Worked my way up to 75# on the complex… wish I would have pushed a little heavier, but still getting my confidence back on overhead lifts!
2
0
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Mel Sanders
4:17 | 4:06 | 4:04
Complex #75 | 90 | 105 | 120 fail last jerk || mobility in B with The Love
8
1
Tim Sanders
Cancel
Michael Green
11
0
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Natalie Blomquist
4:07, 3:58, 3:49
Back squats 115-145
16
0
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Ryan Froelich
3:56/4:02/4:04
^155 complex
16
0
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Ryne Koehler
3:57/3:55/3:57
155-205#
15
0
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Sarah Anderson
4:40, 4:31, 4:24
75-95#
6
0
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Scott Adler
3:56, 3:54, 3:49
85-115# cln complex. Only 85 went overhead
15
0
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Sean Manion
16:30 or so. Around 4 each round
125-155
16
0
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Selena Cashman
4:17, 4:23, 4:36
up to 130# no jerks
7
0
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Steven Leiterman
3:48/3:38/3:18
Resistance band work
17
0
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Sylvia Christensen
🐴
125,135,145,155
21
0
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Theresa Rosenquist
✅✅✅
Row: 4:43/4:45/4:50 (not faster but 💀trying), Complex: 70/75/80/85 (Clns&FS) + 25/30/30/35 (DB PJk).
13
0
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Tim Sanders
3:44?, 3:37, 3:29.6
biceps are burning. 165#, 185#, 205#, 215# comp
9
0
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Timm Uhlmann
3:45. 3:41.6, 3:41.2 nailed it, I guess
complex 135 -> 175
7
0
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