Skill/Strength:
Every 2 min for 5 Rounds
2 Jerk Dips + 1 Split Jerk
-Start at 75% C&J max and add load each round
Metcon:
10-8-6-4-2
Front Squats 165/115lbs (take from the ground)
2-3-4-5-6
Ring Muscle Ups
-Scale FS to 65% Clean 1RM
-Scale RMU to pulls+pushes or RMU progressions
-14 min cap
Accessory Work:
Every 2 min for 5 Rounds
3 Bench Press
1 set at 70%, 1 at 75%, 1 at 80%, 2 at 80%+
Mobility:
3 min lat smash per side
3 min quad smash per side
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Carrie Schatzman
Meh, showed up, moved around…coffee & bench were definitely the highlights
3
0
Cass Baier
LOL for today. Should have added more weight to everything. Justin and my head didn’t mesh on new RMU progression and he said “no” at least 4x (5:30ish #75// jerk #95)
Benched up to #80
13
0
Chelsea Sherman
7:40 scaled
90# & banded low-rings. And the real reason I came this morning— coffee and bench.
12
1
💥💣💥 😃
Cody Stelmach
Somewhere between Shane and the time cap rx // finished jerks above body weight
5
0
David Rueckl
6:51 scaled ring progressions Then ring Rows and push-ups to finish.115# bar
Complex Up to 145#
Showed up and moved forward 30’
10
0
Erika Donaldson
7:17 scaled
100#barbell low ring with blue band.
Complex95- 120# bench 80-100# and coffee❤️☕️
13
0
James Mueller
195-235 split jerk. Metcon 13:30 ish RMU practice. 1-5
Did RMUs 1-2-3-4-5. Hit 4/5 on the 5. Arms were done.
Also did 30 min AMRAP from Monday 8 + 10KB swings.
12
0
Joe Nygren
Just under 7:00 scaled
135# Fs, half the rmu reps, half successful. 115#-135# jerk
12
0
Megan Johnson
4:52, 85# front squats, ring rows and banded ring dips
Jerk complex 100-120#
8
0
Pamela Gehl
7 something scaled
65lb barbell, C2B attempts with green band and pushups. Jerks-65lbs to 80lbs
Benchpress-65lbs-80lbs+coffiee chat!
11
0
Theresa Rosenquist
EZ Day!!
Just biked a little…EVERYTHING is sore from Chad & 80 pushups yesterday. And the all the shoulder PT & ROM.
9
0