McNuggett

Friday Dec 29 2017


The next Cycle of Green Bar Barbell kicks off this Saturday morning at 10:30am. If you are interested in upping your weightlifting game now is a great time to do it. I definitely foresee a 1RM Clean & Jerk or Snatch in this year's CrossFit Open. Weightlifting classes run 7 days a week so check the schedule for times. Bonus, Yoga is included in the weightlifting membership, contact Justin with any questions or to get signed up. 
Beer Mile goes down New Years Eve at the Soletski Residence at High Noon. We will have heaters running in the garage and a fire pit going in the driveway. It's a great event and all are welcome to participate or just watch the magic that is the Beer Mile itself! Nonalcoholic option is also available. 
Please arrive around 11:30am for those participating so we can get started on time, it's going to be cold and the less time we sit outside the better. Pizza will be provided after the run. 
Address:
1906 Rainbow Ave
De Pere
Have a great Friday!

1.) EMOM for 10 minutes complete Snatch Complex:
Floor to Hang->Pause->5 second count to High Hang->Snatch @ approx 55%
Note: coach will lead count and goal is to hit high hang at thousand five immediately snatching
2.) McNuggett 
14 minute AMRAP
250m Row
15 Cleans 135/95lb
then 
7 minutes to find 1RM Jerk
*3.) 3 Deadlift @ approx 85% every 2 minutes for 8 minutes 
*4.) 5 rounds
From Low Rings 
3 L-Sit Muscle Ups
10 Ring Dips
*5.) 12 minute AMRAP 
20 Hollow Rock
15 Back Extension 
10 GH Raise
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Chol Mabil264d

I am so tempted to do the mile (non-alcohol) option, but so afraid of the cold

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Grant Soletski264d

It's only cold for a little while. I'll have heat in the garage so you'll be fine!

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Jennifer McFall264d

It was a lot of fun last year

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3 + 12 cleans, 235# jerk
95# snatch complex
3+103MπŸ€¦β€β™€οΈ
2 plus 6 cleans
65# slow and steady come back. Snatch at 55#, jerk to 100#, some accessory work.
3+12cleans 85#
Snatch 47#. jerk ^125#
2+8cls @ 115
3 + 10 cleans | 215# jerk
3 + 22m | Jerk 195#
Snatch complex 95#
4+2 cleans rx 175# split jerk
First day holding a barbell in a week. Felt good. Snatches at 80#
20:00 AMRAP (Home)
500m row, 5 burpees, 10 pushups, 15 squats, 20 situps. Did 4 rounds.
3 + 10 cleans (80#)
135# jerk; 60# snatch
3 + 4 cleans Rx ... Up to 175# jerk
Snatches at 65#
3 + 6 cleans. 75# snatch complex
EC deadlifts and dips
4 rounds 124 cal, snatch 115, jerk 245
175 jerk. Dips+low ring transitions. Some pu Work. Snatch 75.
~3 rounds 115# taking it easy on the knee
205# jerk 1RM
3 + 4 cleans. 185# ugly jerk.
95# snatch complex
65lb snatch. 3 rounds RX, 155 jerk. 20lb PR
3rds and 1 clean at115#. 75# sn complex, 155# jerk
Modified and tested an Individual Ice Bowl WOD
It’ll be SO FUN to watch.
3+ 10 cleans at 55# mix of full and pwr
Push jerk ^95# Snatch at 55#
2 + 10 cleans 85#, 1RM 120# (PR)
Snatch Complex @ 50#
Snatch @ 65#; jerk up to 145#
4 rounds RX
157 jerk (2# PR), DL 215#, snatches 75#
4+5 cleans 205# jerk, nothing left !
95# snatch complex , 315# DL
4 rounds + 250 meters / Split jerks @ 135, 185, 205, 225, 235, 245, and 255# at the buzzer!
All singles on the cleans to save my grip and reduce time under tension / 135# snatch complex / Going to eat at BWW for a recovery meal!
3 + 167m row cleans #85, jerk #105
Snatch #55
3rds + 5 cleans
3 + 12 Cleans RX, 205# Jerk
95# Snatch Complex
4 + 50m / 175# SJ
105# snatch... I promise I thought I heard 75% 😏
πŸ€’πŸ˜·
4 rds + 162 cal
225# jerk
2 + 190 M, 55#, 1RM Jerk 70#
Snatch complex 30#