Leslie
Warmup
4:00 Minutes
8 Glute Bridges
4 Inch Worms to Pushups
12 Air Squats
WOD
4 Rounds
20 Box/Chair Step ups (total)/ 10 Double DB Power Clean (50lbs/35lbs)
10 Hand Release Pushups/ 10 Double DB Shoulder to Overhead (50lbs/35lbs)
20 Jumping Air Squats/ 10 Double DB Front Squats (50lbs/35lbs)
-REST 3:00 Minutes-
4 Rounds
20 Box/Chair Step ups (total)/ 10 Double DB Power Clean (50lbs/35lbs)
10 Hand Release Pushups/ 10 Double DB Shoulder to Overhead (50lbs/35lbs)
20 Jumping Air Squats/ 10 Double DB Front Squats (50lbs/35lbs)
Post scores to comments
Accessory
2 Sets
:40 Hollow Hold
20 V-Ups
20 Anchored feet situps
– Rest 1:00 b/t sets-
Box Brief
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CrossFit Division 
2 x 20lbs for cleans, S2O and squats.
First Set: 4:31
Second Set: 4:45
Nice little ab burner to close it out.
Way to go Jess!
Still feeling dead from Saturday. Used the set of #35s which were a bit much. First round did 5/side for overheads and 5 squats. Second round cut to 5 cleans as well but did 5 double overheads, and still 5 squats ( so half the rx reps).
6:13 and 5:13
Arms so dead.
Also vups right out of hollow hold is madness.
Good adjustments Jim. Make sure you stretch and get lots of fluids.
Used my 14kg kb for the cleans (5 per arm) – my dumbbells clips aren’t the best and I was worried they’d come loose and my weight would fly everywhere if I tried to use them for cleans.
Paired the KB with an equally sized DB for the squats and S2O though
Consistency wasn’t quite where I wanted it
5:33 first round
6:32 second round
Ab work for the accessory buuuurned
Row:
5 x 4:00/5:00r
1:48.1 avg/500
WOD:
25# DBs for cleans, S2O and front squat.
Set 1: 4:53
Set 2: 4:49
Great job Ken! Consistency!!
Good call going with the KB! Flying dumbbell plates would not be good.
Round 1-30lb DBs – 5:51
Round 2-50lbs DBs – 8:57
Nice work going up in weight for the second round Kouf!
4k wore my facemask as think I got a bit of frostbite on my nose from the bitter cold yesterday!!
Bundle up Stacey, going to be a cold one all week!!
Alternated the 15lb db on all movements.
Round 1: 6:20
Round 2: 5:22 ( went way faster once I figured out how to switch the dumbbell between my hands on the power clean )
Great job Anshita. Yes the fast transfers make a big difference!
Community Zoom CAM
30# alternating for all 3. Limitation is double overhead. Need to build strength for that.
4:56 after first four then finished at 12:56
Makayla 10# alternating and 20 air squats for first half did weighted squares for second
5:32 and finished 13:22
Spicy accessory in prep for all that ab work tomorrow
My post was deleted? Tough crowd. Maybe the moderator will approve the rewrite?
30#alternating as double overhead is tough
4:56 and finished 12:34
Makayla
10# alternating with 20 air squat on first half
Weighted squats on 2nd
5:32 finished 13:22
Uh oh, this isn’t the first time right Crystal? Sounds like its time to take things up with the moderator hahaha. Rewrite looks great! Nice work Crystal and Makayla!
First round: 15:34
Second round: 15:08
I think I read the wod wrong. Hahahaha.
All good Meghan, regardless you were faster on the second round!