5-2,5-2,5-2,5-2,5-2
Back Squat to Back Rack Split Jerk
Coaching Tip: After properly warming up in both execises, start at bodyweight for the back squats and try to get that weight overhead. Increase or lower the load as needed but attempt to give an all out effort for each move. There will be spotters assigned to help lower the load down to the back rack position from overhead.
Then…
For Time:
3 Rounds
10 Pull Ups
10 Toes to Bar
10 Med Ball Cleans (20#/16#)
10 Clapping Push Ups
Post Loads and Time to Comments.
Amelia, way to hang in there with the weight!
Oly WOD
Hang Muscle Snatch 3X3
Snatch Drop 3X3
Pull Box Snatch 4X2
Snatch
Tony 65#
Tiffany 45#
James 115# PR
Paul 145#
Lisa Skill Work Only
Tina Skill work Only
What a performance Don! So far this week you have worked out a total of 20:05 for the three WOD’s. Let’s try not to drink soooo much coffee before the workouts.
5:30am
Teshina 133#/8:30 RX
Chrissy 90#/11:51
Julia 100#/7:22 RX
Lisa 108#/6:25 RX
scott 195#/7:57 RX
Keenan 225#/9:45 RX
Doc Don 205#/4:05 RX
Robert 185#/9:57
Paul 200#/5:35 RX
Ken 175#/10:09
8am
David 105#/9:54
Walt 145#/9:33
Dano 185#/11:07 RX
Dusty 300#/9:36
Liza 53#/9:19
Roselynn 53#/13:25 RX
Bernice 25#/12:35
Marie 25#/8:53
Tony P 105#/9:46
9am
Sonya 65#/
Burger 135#/10:10
Pete 95#/11:34
Audria 63#/9:52
Mike 155#/7:54
10am
Jill 35#/12:29
Hilda 95#/13:19
Anniken 115#/11:30 RX
Dan 135#/12:58
Laura 75#/13:27
Mike 135#/—
Julie 85#/10:30
Tina 95#/10:17
Phil 135#/8:30 Rx
Laurie 85#/12:33
Brandon 130#/12:17 RX
Rebecca 85#/12:02 RX
Michelle St. J. 95#/9:57 RX
Briley 85#/9:19 RX
Yvette 115#/13:03 Rx
Jason 5:32 RX
Tiffany 5:37 RX
Don – seriously if you start completing these workouts any faster CFEC’s going to have buy a clock with milliseconds on it! Nice work!
FYI – I had 135# for the squat+split jerk
Thanks! I have a decent bruise on my chest now, getting the bar all the way to my shoulders was pretty tough!!
5:00pm
Alan 145#/10:02
Pete 175#/7:47 Rx
JT 175#/9:47 Rx
Bill 145#/8:25
Dawn 55#/9:33
Renee 45#/10:33
Courtney 115#/15:00 Rx
Taylor 95#/10:00
Jarodd 195#/9:48 Rx
Emily 115#/10:58 Rx
Linda 80#/12:11
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