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Tuesday, March 5, 2024

Gold Rush

Skill/Strength:
EMOM 10
1 Snatch
-Start at 50% and add load each round based on feel
-Work to a heavy single for the day

Metcon:
AMRAP 10
7 Pullups
7 Box Jumps 24/20”
7 Front Squat (from the ground) 185/125lbs

Accessory Work:
Every 2:30 for 5 Rounds
Bench Press 1×5 at 75% 1RM
Bench Press 1×4 at 77% 1RM
Bench Press 1×4 at 80% 1RM
Bench Press 1×3 at 82% 1RM
Bench Press 1×3 at 85% 1RM

Mobility:
3 min quad smash per side
3 min lat smash per side

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Autumn Jarvis
7+5 Box Jumps (FS 90#)
snatches up to 60#
15
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Bradley Boockmeier
Bad back today. Just dip mobility after angrily throwing down light snatch weight that I missed.
12
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Brent Kuehl
Snatch 75 - 145#
6 or 7 rounds @ 155# pullups off box
14
0
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Chelsea Sherman
5+2 FS
FS @85. Snatch to 95. Accessory bench to 95.
13
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Cody Stelmach
Snatches 95-165 // 11 strict pull-ups
Day 90?
10
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Daltyn LeClair
Up to 145# snatch. 135# FS. 6 rounds
6
0
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Danielle Stelmach
5 + 2 box jumps (jumping PU/105#)
Squat snatch to 85# // muscle snatch 90# (could not get under 90 x3 attempts)
8
0
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Erika Donaldson
6+7 pull ups
FS 85# Snatch up to 85# Accessory bench 75-95#
13
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James Mueller
Snatch 95–185 METCON 5 + 6 box jumps
15
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Jamie Burbey
6+15 Rx
95-155# Snatches, 205-230# Bench date with Reese 🤟🏻🫠🤟🏻
12
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Jennifer Gleason
6+1, 65#, 20” step ups
0
0
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Jim Koehler
5 rds and 7 pullups. 115# and 20" box jumps
up to 115# sn
11
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Joe Nygren
6 rounds with 2 seconds to spare at 135#fs
Snatch 95-120
6
0
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Jordan Teague
4 + 5 BJs
Ring rows, 115 FS. 20" Box jumps!!! First time in a workout 💪 Snatch to 85#
10
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Justin Peterson
7+1 Box Jump
Snatches up to 215lbs
12
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Krystal Lowney
6 + 1 Box jump 95#
Snatch to 80#
13
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Liz LeCaptain
5 + 7 Pull Ups
worked up to 115# snatch
12
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Mel Sanders
4+4bj sc
PU (r), FS #105 | snatch #55-87
13
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Michael Green
5+1FS
Snatch up to175#
9
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Pamela Gehl
3 + 7 pullups, 7 box jumps and 1 FSquat
FSquat at 65lbs. 3 rounds strict pullups, last round kipping pullups. Bench accessory 60#-80# + 60 ab roll outs Snatches 35#-45#
13
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Sean Manion
4+7 bj
95-155
9
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Steven Leiterman
8+7 Box Jumps **
**Scaled squats to 135** - Snatches at 95 and 135
11
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Sylvia Christensen
5
85-145 snatches
11
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Theresa Rosenquist
5R +4 PU**
**Scl'd AF!! S-BA-PU(x5), 16" B-SU (knee a lil' p.o'd), KB-FS w/26s). KBSn x5 @: 18/26/26/30/30/35/35/35/40/40, BP x5: 75/80/85/90/95/100 w/ 25 AMSU. Pre: 100 cal bike
10
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