1 ROUND FOR QUALITY
• 10 RDL WITH BARBELL
• 5 HANG POWER CLEANS
• 5 FRONT SQUATS
• 5 TALL SQUAT CLEANS
• 5 LIGHTLY WEIGHTED CLEANS
• 30/24 CAL MACHINE
•3 CLEANS HEAVIER THAN FIRST SET

1/19/2023 - CrossFit - Weightlifting

EMOM X 6
•1 HALTING CLEAN GRIP PULL+1 HANG CLEAN


EMOM X 6
•1 HALTING CLEAN GRIP PULL+HANG CLEAN+1 FRONT SQUAT
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1/19/2023 - CrossFit - Metcon

12 MIN AMRAP
•9 PULL-UPS (RX+ 4 RING MU)
•12 DEADLIFTS (185/125) (225/155)
•15 BOX JUMPS (24/20)
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1/19/2023 - RSCF Comp - Weightlifting

SESSION #1
21/15/9
•CTB PULL-UPS
•DB THRUSTERS (50)
---REST 3 MINUTES---
15/12/9
•BURPEE BOX JUMP (30)
3/2/1
PEG BOARD ASCENTS
---REST 3 MINUTES---
9/6/3
•SQUAT SNATCH (185)
•RING MU
---REST 3 MINUTES---
•400 M FARMERS CARRY (70# KB X 2)
THEN
3 ROUNDS
•15 DEADLIFTS (275)
•BAR FACING BURPEES
THEN
•400 M FARMERS CARRY

SESSION #2

SESSION #2
•CLEAN 5X3
*SET BLOCKS SO THAT BARBELL IS SITTING IN THE POCKET
*WORK UP TO A HEAVY TRIPLE (NOT TOUCH AND GO)
•BOTTOM TO BOTTOM FRONT SQUAT 4X5
*SET BLOCKS THAT LET THE BARBELL SIT AS IF YOU WERE AT THE VERY BOTTOM OF A FRONT SQUAT. 1 REP=UP THEN DOWN. STAND UP FOR A MOMENT BETWEEN REPS AND WORK TO A HEAVY SET OF 5
•CLEAN GRIP PULLS 4X5 @ 100% OF YOUR CLEAN MAX
•DOUBLE JUMPS 5X3
1 REP=BROAD JUMP+BROAD JUMP+MAX DISTANCE BROAD JUMP
•SINGLE LEG DEPTH JUMPS 4X6 EACH LEG
START ON 16"BOX AND JUMP TO 20" BOX
Add Score

Comments

maria freeman 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 33

Javier Ramirez

Javier Ramirez 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 Rounds

Melissa Weinsz

Melissa Weinsz 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 115 lbs

Raphaela Mettig

Raphaela Mettig 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 3 + 26

Raphaela Mettig

Raphaela Mettig 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 75 lbs

Lauren Hensley

Lauren Hensley 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 7

Lauren Hensley

Lauren Hensley 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 80 lbs

Izzy Gremillion

Izzy Gremillion 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 4

Izzy Gremillion

Izzy Gremillion 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 65 lbs

Charde Carter 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 33

Charde Carter 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 115 lbs

Gabi Alford 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 7

Gabi Alford 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 100 lbs

Chase Justilien

Chase Justilien 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 12

Chase Justilien

Chase Justilien 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 235 lbs

Christopher Jeansonne

Christopher Jeansonne 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 Rounds

Christopher Jeansonne

Christopher Jeansonne 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 165 lbs

Gil Camareno

Gil Camareno 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 2

Gil Camareno

Gil Camareno 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 205 lbs

Val Baheth

Val Baheth 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 165 lbs

Colin Finnegan

Colin Finnegan 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 185 lbs

Colin Finnegan

Colin Finnegan 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 185 lbs

Colin Finnegan

Colin Finnegan 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 6 + 14

Connor Henry 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 1

Connor Henry 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 170 lbs

Allison Junca

Allison Junca 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 105 lbs

Evan Venable

Evan Venable 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 135 lbs

Brant Faircloth

Brant Faircloth 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 23

Brant Faircloth

Brant Faircloth 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 135 lbs

Evan Venable

Evan Venable 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 27

Ashley Boyce 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 8

Ashley Boyce 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 145 lbs

Nicole Pascale

Nicole Pascale 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 9

Nicole Pascale

Nicole Pascale 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 115 lbs

Charley Chehardy

Charley Chehardy 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 145 lbs

Charley Chehardy

Charley Chehardy 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 6 + 33

Chris Davros 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 1

Chris Davros 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 185 lbs

Rachael Pribulsky

Rachael Pribulsky 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 7

Rachael Pribulsky

Rachael Pribulsky 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 105 lbs

Conrad Brethold

Conrad Brethold 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 10

Conrad Brethold

Conrad Brethold 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 165 lbs

Colin Finnegan

Colin Finnegan 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 6 + 14

Matt Tillett

Matt Tillett 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 17

Jonathan Arnold

Jonathan Arnold 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 6 + 9

Jonathan Arnold

Jonathan Arnold 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 185 lbs

Matt Tillett

Matt Tillett 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 205 lbs

Justin Cifreo

Justin Cifreo 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 16

Danielle Miles

Danielle Miles 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 1

Danielle Miles

Danielle Miles 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 150 lbs

Ashlyn Barclay

Ashlyn Barclay 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 15

Ashlyn Barclay

Ashlyn Barclay 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 125 lbs

Todd Sumrall

Todd Sumrall 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 20

Todd Sumrall

Todd Sumrall 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 155 lbs

Eric Schroeder

Eric Schroeder 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 145 lbs

Kyle Orear 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 3

Kyle Orear 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 180 lbs

Kenny Landeche

Kenny Landeche 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 9

Austin Chipps

Austin Chipps 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 33

Andrew Chicoine 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 7

Andrew Chicoine 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 205 lbs

Justin Cifreo

Justin Cifreo 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 185 lbs

Kenny Landeche

Kenny Landeche 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 225 lbs

Austin Chipps

Austin Chipps 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 185 lbs

Charlie Mayeux 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 6 + 21

Charlie Mayeux 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 195 lbs

Drew Lyons

Drew Lyons 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 165 lbs

Scott Johnson 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 16
Notes: ring mu

Scott Johnson 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 225 lbs

Clayton Coon

Clayton Coon 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 9

Clayton Coon

Clayton Coon 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 185 lbs

Benjamin Bradford

Benjamin Bradford 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 26

Benjamin Bradford

Benjamin Bradford 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 155 lbs

Jett Bourgeois

Jett Bourgeois 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 15
Notes: 135#

Jett Bourgeois

Jett Bourgeois 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 115 lbs

Beena Pfifer

Beena Pfifer 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 3 + 16

Beena Pfifer

Beena Pfifer 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 90 lbs

Trisha Ourso 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 17
Notes: 95#

Trisha Ourso 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 75 lbs

Cat Jacquet

Cat Jacquet 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 21
Notes: 85#

Cat Jacquet

Cat Jacquet 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 70 lbs

Karla Campesi

Karla Campesi 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 9

Karla Campesi

Karla Campesi 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 35 lbs

Sean Pfifer 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 24

Sean Pfifer 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 205 lbs

Robby Crochet

Robby Crochet 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 11

Robby Crochet

Robby Crochet 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Weightlifting: 185 lbs

Cole Lehnert 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 9

Jamie Lehnert

Jamie Lehnert 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 9

Jamie Lehnert

Jamie Lehnert 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 9

Jamie Lehnert

Jamie Lehnert 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 9

JOHN LOMBARDO 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 9

Davis Heebe

Davis Heebe 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 24

Ben Haines

Ben Haines 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 1
Notes: bar mu

Chris Decuir 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 27

Rachael Hugghins

Rachael Hugghins 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 7

Lindsay Spurlock

Lindsay Spurlock 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 21

Sarah Teague

Sarah Teague 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 15

Nancy Patout

Nancy Patout 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 5 + 35

Olivia McClure

Olivia McClure 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 22

Audra Jones

Audra Jones 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 24

Mary Green

Mary Green 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 Rounds

ROSE CROWELL

ROSE CROWELL 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 18

Charli Chavez

Charli Chavez 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 21

Tony Ippolito

Tony Ippolito 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 9

Artie Fillastre

Artie Fillastre 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 9

Courtney Debetaz

Courtney Debetaz 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 4 + 13

Emily Sauce 2 weeks, 5 days ago / Reply

1/19/2023 - CrossFit - Metcon: 6 + 1

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