Level 1
Deadlift Heavy Single
Then..
3 Rounds
20 KB Swings 53#/35#
15 Wall Ball 20#/16#
Post load and time.
Level II
Clean and Jerk Heavy Single
Then..
3 Rounds
10 Burpee Pull Ups
15 Hang Cleans 95#/63#
Post load and time.
Coaching Tips: Scale load and movements to match your current fitness level. Take as long as needed to warm up before attempting your max lift. Keep adding weight until you have 2 consecutive misses at that weight. Try for a PR in these lifts.
Duuuuke! Couldn't resist, he is just too dang CUTE!
5:30
L1
Carrie 203#/6:24 Rx
Liza 153#/7:03 Rx
Jon R. 335#/5:59 Rx
LII
Don 205#/10:14 Rx
Paul 220#/8:08 Rx
Teshina 148#/7:49 Rx
Lisa 118#/7:56 Rx
9am
L1
Fran 275#/8:49
Tina 135#/5:06 RX
Valerie 163#/4:27
Roselynn 173# PR/4:42RX
Scott 335#/3:58 RX
Ed M. 265#/6:50
L2
Monica 93#/8:05 RX
10am
L1
James 275# X 12/4:01 RX
Brandon 285#/5:15
Kelly 133#/7:12
Brian 165#/5:36
Frank 305#/5:51 RX
Dusty 445# PR/3:41 RX
L2
Anniken 123#/11:44 RX
Dano 185#/12:19 RX
Ja’Rodd 185#/10:54 RX
12pm
L1
Jennifer 113#/5:13
Nancy 95#/6:20
Briley 173# PR/4:10 RX
Ed A. 415# PR/4:33 RX
Ed, you got a 415# clean and jerk! WOW! You need to start teaching a O lifting class.
5:00pm
L1
Dean 345#/5:58 Rx
Sara 153#PR /8:42 Rx
Nick 355#/7:37 Rx
Jim D. 225#/5:44 Rx
Sonya 168# PR/5:58 Rx
Michelle St. J. 168# PR/5:44 Rx
Phil 270# PR/ 7:22
LII
Holly 133# PR/ 7:16 Rx
Great job, Holly. With a little more skill work on those O-lifts, you’ll be throwing up some big numbers.
Phil, you’re an animal! Getting stronger, brother.
6:00pm
L1
David K. 265# PR/5:13 Rx
Kristi 173# PR/6:14
Pam 183# PR/ 6:14 Rx
Keith 315#/ 4:56 Rx
hey from SLO!!
Level 1
160#/5:00 Rx
Thanks Paul!
My nomination for the next set of t-shirts is:
Crossfit East County
TSW!
(This sh*t works!)
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