Skill/Strength:
Every 2 min for 6 Rounds
2 Hang Power Snatches
– 2×75%, 2×80%, 2×85%
Metcon:
Every 2 min on, 1 min off for 5 Rounds
6 Shoulder to Overhead 115/90lbs
8 Bar Facing Burpees
10 Front Squats 115/90lbs
Max Ring Muscle Ups in remaining time
-Record each round of RMU
-Scale RMU to Progressions or ring rows+ring dips/pushups
Accessory Work:
EMOM 15
1: 18/14 Ski Erg Calories
2: 15 Toes-to-bars
3: 9 Deficit Handstand Push-ups, 6/4 in
Mobility:
3 min trap smash per side
3 min quad smash per side
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Brittany Reinke
RX bar: 5, 4, 1, 2, 1 RMU prog from ground
Lift: HPS 85#, 102.5#, 107.5# (wish I would added just a wee bit more… next time).
11
0
Cass Baier
#65 (8,7,7,6,6 RMU prog. From floor) // up to #80 one rep last 2 rds
13
1
Come to the West side 5:15 tomorrow to meet all the cool kids and have coffee
Danielle Stelmach
8 low RMU progressions 5/3/0/0/0 — 90# (went downhill fast 😆)
Snatches 75-85# (missed rep 2 of round 5)
9
0
Erika Donaldson
HPS up to 90#
3 low ring progressions with black band. 90#barbell. Immediate regret. Did all of barbell work just didn't make it to the RMU the last 2 rounds.
12
0
Jamie Neubauer
Meh, I was there
7
2
Jenny Wesolowski
3,4,2,2,3 c2b and push-ups. 80# bar
80-90# hang power snatch. 80 and 85# went well, but 90# did not. Had to do one at a time.
4
0
Joe Nygren
Hyrox stuff
1000m run, 1000m row, 1000m run, 100m (2)25#db lunges,1000m run, 100 20#wb 10’. 30 min. Hyrox is 44# sandbag lunges and 14# wb 9’
7
0
Justin Peterson
7/8/8/8/9 that was harder than I expected it to be!
Hang Power Snatches up to 190lbs. Felt fkn amzng.
16
0
Krystal Lowney
75# (per Ericka’s post)
2,2,4,4,3 ring row, push up. HPS to 80# (failed 2nd)
10
0
Pamela Gehl
scaled
65lb barbell, only did 5 front squats and 1 pull up/push up. Sort of an active recovery day.
Snatches-60lbs
13
0
Sylvia Christensen
16 BMU 5/4/3/3/1 🥲
100-115 snatches (squatted the last rep the last 2 rounds tho). 5 mile run
15
0
Tilly Yakes
65# 8, 6, 3, 3, 2 BMU on box, 35# plate bc not everyone is 5' 10"
Up to 75# for power snatch
Movin around at 6:15 AM is a lot different than 4:30 PM
Cody's still a huge nerd.
13
0
Travis Bittermann
4/7BMU shoulder felt weird. 4/3/4
Snatches 155-185-195 amrap 45 bike/ski erg 50/20 ended on 500 cal bike
7
0