20 min EMOM:
Odd: 7 Deadlifts, (working to 60%)
Even: 7 Push jerks, (working to 60%)
- Jerks are from rack
- start first 6 min of 20 min with approximately 50% of 1RM and work up off feel
- Do not exceed 60% of 1RM
Core work: 50 GHD sit-ups
3 x 10-15 Glute-ham raise
– add load by holding plate to chest
post loads to comments
Caroline
95#
53#
Jeff P
12:28 (Monday crx)
Kelli C
85#
55#
Jeff L
275#
145#
Chris P
115#
75#
Lynn
65#
43#
Matt R
155#
95#
Betsy
85#
43#
Tom B
195#
105#
Casey
185#
105#
Tyler N
135#
95#
Kathy
125#
155#
Bob M
6-7 a.m.
365# DL
5+4 crx
Brad R
375# DL
4 crx
Kyle J
6 + 16 crx
Caitlin G
6 c (sub 10 ghd su)
Sean H
225#
115#
Shanna
85#
53#
Janeen
135#
65#
Amy B
95#
48#
Dawn
115#
55#
Pam
90#
45#
Jess
90#
45#
Jordan
265#
145#
LK
133#
65#
Gina
145#
70#
Sarah G
285# dl ladder
Sam
185#
95#
Jim G
195#
105#
JL
85#
43#
Lisa
95#
55#
Andrea K
75#
65#
Larry
105#
65#
J. Mayners
63#
45#
Katie
63#
45#
Tom W
175#
95#
Aaron B
185#
95#
Lindsay
115#
75#
Andrew F
255#
155#
Bryan
165#
115#
ken
185#
135#
Vic
DL Ladder: 285# [20# PR]
4 rds crx’d
Mike W
185#
95#
Alecia T
120#
75#
Jen H
70#
40#
Bob W
175#
85#
Jessica
115#
63#
Kelly M
95#
58#
Mark E
215#
95#
Kristin
125#
70#
Jeff R
165#
95#
Andrew
165#
95#
Tina
65#
50#
Astro
225#
105#
Pat O
225#
105#
Kerry
DL: 265 [10#PR]
5 + 16 crx’d
Erin F
DL: 315
Melissa
DL: 315
4 + 4 (sub 4 ctb for pull ups, sub 7 bur for du)
Stacy
DL: 265 [10# PR]
5 rds crx’d
Adri
DL: 305 [50#PR]
5 +10 crx’d
Lauren
DL: 305 [20#PR]
4 + 3 crx’d
Julie
DL: 205 [5#PR]
4 rds (1/2 rc, 75#)
Marne
DL: 255 [40# PR]
3 + 1 crx’d
Ashley
DL: 225 [PR]
Nick H
DL: 365
3+ 6 crx’d
MJ
DL: 395 [20#PR]
6 + 16 crx’d
Bryn
OHS: 245 x 1
DL: 445 x 1
6 + 16 as crx’d
Andrew P
DL: 355 [PR]
OJ
DL: 435 [60# PR]
Jake
DL: 465 [20#PR]
5 rds crx’d
Keith
DL: 415
5 + 6 crx’d
Jeff P
DL: 465 [30#PR]
6 + 1 crx’d
Bricker
DL: 375
1 rd then stopped
Burgess
DL: 505
4 rds (5 pull ups sub for rc)
Greg
DL: 395
3 + 10 crx’d
Chris S
DL: 355
5 rds crx’d
Boyd
DL: 445 [20#PR]
6 + 10 crx’d
Brad C
DL: 465
4 rds crx’d