Warm Up and Mobility
Oly Jerks Warm Up/Skill Push Jerk + Split Jerk 2+2 x 3 Push Jerk 3x 3 Split Jerk 2 x 3 Strength Front Squat 65% x 5 75% x 3 85% x 3 95% x 1-2 75% x 10 “Truffle Shuffle” Grace or Isabel For Time 30 x Clean and Jerks or Snatches 135/95 Optional Bonus work- If you finish Grace or Isabel in under 4 minutes you can rest 2 minutes and complete For Time, 30 x Clean and Jerks or Snatches @95/65 September Clean Eating Now that we are into October, how did our clean eating go in September. Lets hear about the good, bad and the possibly ugly 😉
Front Squat:
65%: 235#
75%: 270#
85%: 310#
95%: 345# x 2
75%: 270#
Truffle Shuffle:
Isabel: 1:50 Rx
I wanted nothing to do with the bonus work after all of this. I’m struggling to type right now. Awesome work this morning 5am.
At a boy, no need to any Bonus work after that!!
Funny how a sub two minute workout can wreck you for hours! Awesome job 🙂
GEEZ MAN, are you working towards that 400# FS!
Front squat: missed last percentages so worked up to 125×5 for the 85%
Isabelle: first time doing this…used 65# and finished in 4:09. Like Dave said, there was no way I was doing bonus work after that. Breathing was still elevated on the ride home. Great way to start my Friday! Thanks PJ!
I’m missing lots of good stuff this week!!! My hotel room is literally not big enough to do a burpee or squat in so I’ve just been going for walks while in NY. Headed out to NJ tonight though so will check out CrossFit Nassau in Princeton tomorrow morning. Keep up the great work guys!
Front squats
65%-160×5
75%-185×3
85%-210×3
95%-235×2
75%-185×10
Isabel
5:39 rx
First time doing this. The 10 – 12 felt good then struggled from there. Great job 5am. Dave you’re a beast!
Hung with the ladies at the 9:30 class today. Great work Christine and Liz.
Front squats:
160 X 5
185 X 3
205 X 3
230 X 2
185 X 10
Grace: 3:34 Rx (8 sec PR)
Also did push press work before class worked up to a #205 1 RM
My throat is on fire!
Great coaching Sarah! Enjoy the day.
I’m actually posting!
Strength
65%x5 @ 105
75%x3 @ 120
85%×3 @ 135
95%×5 @ 155
75%×10 @ 125
Grace 5:55 at 85#.
Outstanding!
Oly- 85 accross the board. Trying to work on my form
Grace-3:51 RX (.08 sec PR!)
Isabel-3:23? 65# (2:00PR)
Was gonna call it quits after Grace and somehow I mustered enough strength to do Isabel. Holy Fran cough!!! That felt amazing though, glad I did both. Thanks for all the tips and pointers today Mike. Great job by everyone today!!!!
You crushed it Marie!
Killer job girl!
Spent time on the Push Jerk & Split Jerk – definitely got some awesome pointers from Mike and they made a huge difference!!!! Wasn’t really focused on the weight but on the form and foot movement!
Grace: 3:59 (115#)
Isabel: 3:54 (65#) – really just wanted to practice my snatches!
First time I’ve done both of these ladies!!!
All about the form brother!
Front Squats
65% = 140 X 8
75% = 160 X 6
85% = 185 x 5
75% = 160 X 6
65% = 140 X 8
Grace 4:29 115#
Great workout…Thanks PJ
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