Monday, January 20, 2020

Monday, January 20, 2020

five rounds for time:
21x single-arm snatch @ 55/35-lbs.
15x pull-up
9x front squat @ 135/95-lbs

Today’s Common Scaling Options:
+Single-arm snatch: reduce load, reduce reps, hang position, clean variation
+Pull-up: reduce reps, jumping pull-up, strict bodyrow
+Front squat: reduce load, use dumbbells, lower body variation

(Your coach will talk to you about additional scaling options not already listed)

1 Comment

  1. MPH | January 23, 2020 at 1:06 pm

    Alex M.: 18:10 (45-lbs., 115-lbs.; sub: hps, r2/4)
    Matt H.: 18:48 (35-lbs., 95-lbs.; sub: 2/3x pull-up)
    Aaron B.: 19:09 (40-lbs., 95-lbs.; sub: 1/3x pull-up + 2/3x jumping pull-up)
    Jake S.: 16:04 (35-lbs., 95-lbs.; sub: jumping pull-up)
    Adrian P.: 19:30 (35-lbs., 95-lbs.; sub 2/3x pull-up)
    Chase H. 18:59 (45-lbs., 115-lbs.)
    Anna Go.: 15:31 (25-lbs., 65-lbs.; sub: sa hpc, jumping pull-up)
    Borja G.: 15:59 (35-lbs., 95-lbs.)
    Brad G.: 17:03 (35-lbs., 25-lb. dbs; sub: pull-up, r1/2/3, box jump, 24″, r4/5)
    Tommy W.: 17:36 (35-lbs., 75-lbs.; sub: 2/3x pull-up)
    Alli P.: 19:05 (30-lbs., 75-lbs.; sub: 1/3x strict + 1/3x pull-up)
    Kate G.: 18:52 (30-lbs., 85-lbs.)
    Diana G.: 10:50 (8-lbs., 35-lbs.; sub: 7x sa sp/side + 14x strict bodyrow + 10x front squat)
    Will A.: 15:16 (20-lbs., 55-lbs.; sub: jumping pull-up)
    Dave R.: 15:55
    Matthew R.: 16:48 (25-lbs., 75-lbs.; sub: jumping pull-up)
    John S.: 17:09 (35-lbs., 95-lbs.; sub: 4 rounds)
    Kate H.: 18:12 (20-lbs., 55-lbs.; sub: jumping pull-up)
    David C.: 4 rounds + 21x sa satch, 18:50 (35-lbs., 85-lbs.)
    Diana D.: 19:05 (15-lbs., 45-lbs.; sub :jumping pull-up)
    Sean F.: 19:28
    Andrew Z.: 18:07 (45-lbs.)
    Jason O.: 19:51
    Alex D.: 19:35 (20-lbs., 65-lbs.; sub: 7x pull-up)
    Simon B.: 19:05 (30-lbs., 30-lb. dbs; sub: db front squat, 2/3x pull-up)
    John La.: 20:22 (25-lbs., 45-lbs.)
    Miranda B.: 19:27 (25-lbs., 55-lbs.; sub: strict bodyrow)
    Morgan M.: 19:02
    Sean Q.: 18:02
    Chris C.: 16:10 (35-lbs., 105-lbs.; sub: hang power clean)
    Andy G.: 16:32 (35-lbs., 95-lbs.; sub: 2/3x jumping pull-up)
    Zach D.: 18:04
    Rebekka E.: 17:00 (65-lbs., 25-lbs.; sub: 2/3x jumping pull-up)
    Francisco L.: 19:33 (45-lbs., 115-lbs.; sub: sa hang power clean, 1/2x strict pull-up)
    Jason Sc.: 15:44 (35-lbs., 105-lbs.; sub: 2/3x pull-up)
    Jon K.: 17:05 (25-lbs., 65-lbs.; sub: 2/3x jumping pull-up; 4 rounds)
    Amy S.: 17:55
    Charlie K.: 18:14 (35-lbs, 95-lbs.; sub: 2/3x pull-up)
    Michael H.: 18:50 (30-lbs., 95-lbs.; sub: hang power clean)
    Gabriel F.: 16:10 (30-lbs., 75-lbs.; sub: 1/3x pull-up)
    Katie G.: 18:26 (20-lbs., 55-lbs.; sub: 1/3x pull-up)
    David B.: 21:02 (35-lbs., 75-lbs.; sub: strict body row)
    Adrienne V.: 15:25 (25-lbs, 65-lbs.)
    Seth B.: 19:27 (30-lbs., 105-lbs.; sub: jumping pull-up)
    Patrick J.: 18:09 (35-lbs, 105-lbs.; sub: 2/3x pull-up)
    Sean G.: 17:33
    Bill G.: (115-lbs.; sub: 4 rounds)
    Melody F.: 14:10
    Matt M.: 21:30 (sub: 4 rounds)
    Aron S.: 19:05 (20-lbs, 65-lbs.)
    Rich H.: 18:20 (45-lbs.)
    Seth C.: 18:34 (40-lbs., 95-lbs.; sub: 4 rounds)
    Lorelle E.: 19:30 (20-lbs., 55-lbs.; sub: 2/3x jumping pull-up)
    Tom G.: 19:09 (20-lbs., 55-lbs.; sub: hang power snatch, strict body row)


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