Skill/Strength:
EMOM 6
3 Power Snatches at 75%
-Unbroken
Metcon:
10 Ring Muscle Ups
9 Deadlifts 315/205lbs
8 Ring Muscle Ups
7 Deadlifts
6 Ring Muscle Ups
5 Deadlifts
4 Ring Muscle Ups
3 Deadlifts
2 Ring Muscle Ups
1 Deadlift
-Scale DL weight to 65-70%
-Scale RMU to Pulls+Pushes
-12 min cap
Accessory Work:
3 Rounds for quality
10x I,T,Y’s with 2.5-5lb Plates
10 Sots Press with PVC or Trainer Bar
Mobility:
3 min lat smash per side
3 min trap smash per side
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Carrie Schatzman
6:59; scaled; DL @ 185#; ring rows, dips w blue band;
Snatch @75#
Bench accessory up to 120#
2
0
Chelsea Sherman
9:37 scaled
Strict pull-ups (w/band) & pushups, 155# DL. Snatches at 75#. Yesterday’s bench up to 90#
15
0
Cody Stelmach
10:29 rx // 145# ps all 6 rounds
All deadlifts at 315 unbroken, set of 10 RMU unbroken
17
0
David Rueckl
9:34 scaled banded pull ups/ pushups 250# DL
Snatches 105#
After class dead lift PR 375# that was the goal 14 months ago!!!
Showed up and moved forward 30’
16
1
Congrats on the PR!
Erika Donaldson
9:46 scaled
155#barbell low ring with green band
70#snatches
Bench accessory to 90#and practice with RMU instead of pull ups
10
0
Jenny Renon
10 rds: 3 C&J @ 75#/3 burpees over bar— 8:10 @Sanctify CF
5 rds of 3 hang squat cleans/1 jerk up to 95#
5
0
Jenny Wesolowski
7:22 c2b and push-ups, rx deads
Did all c2b then all push-ups. Even re did my no rep c2b 😭 PS @ 75# I’m actually finally getting better at these!
11
0
Megan Johnson
5:01, 150# deadlift. Ring row +push up for rds of 10,8; pull up + push up for rds 6,4,2.
70# snatch. Accessory 5# plates for I, Y, T & PVC for 1 rd sots press and trainer bar for last two rounds. 💪
8
0
Michael Green
A total of 5 Rmu’s and some fails switched to strict C2B 315# DL 7:15
155# PS
10
0
Pamela Gehl
6:53 scaled
Pushups/pullups and 125lb deadlifts
Snatches 55lbs-yesterday bench press accessory 65lbs-80lbs
16
0
Pauly VanderKelen
Strict Press: 10 reps @ 45,65,95,115, & 125#. 8-3 @ 135#. Singles @ 155 and 165#.
4x12 Kneeling Ab Rollout with 15# in the weight vest alternating with 4x18 Forearm Curls with 35# dumbbells / 20 reps of Shoulder Fly with 15,20, & 25# dumbbells / Crossover Symmetry Reverse Fly: 50 unbroken reps with 7# bands for a burnout.
0
0
Sylvia Christensen
105
4 rounds: 1 mile run, 12 deficit HRPU, 8 single arm DB strict press (30#). Had a bit of a scare during the metcon. Tapped out quite early.
4
0
Theresa Rosenquist
6:58**
**Scl'd AF!! (Scl'd too much 🤷🏻♀️Felt not too much) FG-RR & R-PU/#DL@155. EMOM: 3 KBSn & 3 KBCln @#35. BikeErg (16:00/Z2),Abs, & ROM post.
11
0
Travis Bittermann
8:34rx
Rough week man 165 snatches. Everything feels heavy including Me.
8
0