Monday, May 6, 2024
Midnight Rain
*on the metcon start the workout with 8 bar facing burpees
Skill/Strength:
Every 2:30 for 4 Rounds
6 Back Squats at 65%
Metcon:
Benchmark #1 (will retest again later on)
60 Power Snatches for time 95/65lbs
-Every 1:30 do 8 bar facing burpees
-Feel free to spice it up by doing up to 135/95lbs and/or up to 12 burpees every 1:30
-10 Round cap
Accessory Work:
Every 2:30 for 6 Rounds
20/16 Cal Row
Up to 8 Strict Pullups
Mobility:
3 min quad smash per side
3 min trap smash per side
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Cody Stelmach
:02 left in round 4 (5:58) rx
Before class: Every 3 min x3: 15 sec bottom front squat hold (145) then 5 sets every 2 min: 2 tempo front squats+ 2 front squats (175#) // 3 rds: 400m run + 21 toes to rings+ 12 thrusters (135) (16:23)
10
0
Erika Donaldson
Finished in round 7
65#bar
85# back squats
1/2 of the rowing/ pull up accessory, but only 3-6 strict pullups each round
7
0
Mike Cegelski
11:45
115# power snatch and 10 burpees cuz I like a little spice in my life
5x5 hang power snatch (up to 135#), heavy 5 back squat (305#), 3 rounds 5 back squats (245#) and 4 seated box jumps (32") Suck it Cody
7
2
Pamela Gehl
49 snatches at 10 rounds
35lb barbell-I hated this-yet I was still there! 3 rounds of accessory-4 pullups with red band-60 ab rollouts. Tomorrow will be a better day!
13
0