Category: Rebecca Gerdon

17.5 9 Thrusters (65#) 35 DU x 10 Rounds 13:32 (DU Got really sloppy at the end)

A) Deadlift to new 1RM 365# for a 10# PR! B1) Strict Press: 5×5 @ 95# B2) Chest Supported Row: 5×12 @ 35#/hand Cardio: Kayaking

A) Snatch: EMOM x 20 @ 75% B) C&J E90seconds x 6 @ 75% C) Front Squat: 7 sets @ 250# 4, 4, 4, 4,

A) Partner Heavy Grace with Dr. Tim: 30 C&J (225/145) 1:58 alternating reps B) Back Squat: to a heavy 5 then -10% 3×5 up to

A) Power Clean: 8×3 @ 75-85% of best triple B) Jerk: 5×3 @ 60-70% with 3 sec pause in split C) Cardio + Structural Balance:

A) Front Squat: 5×5@ 210# B) Snatch Triples: 8×3 @ 67.5-77.5% C1) DB Bench Press: 3×11 w/ 50# DB’s C2) Feet Elevated Ring Row: 3×10

A) Deadlift: 3×1 @ 315# then AMRAP set of 5 B) Deficit Deadlift: (5 seconds up, 5 seconds down w/ light tng) 3×5 @ 245#

A) Clean and Jerk to a heavy double: Up to 240# for a PR! B) Front Squat sets @ 245# 245# x 5, 5, 5,

5 x 400m runs with the CrossFit Weddington classes. Felt good!

A) Back Squat to heavy 6 then -10% 3×6 Up to 270# then 245 x 6 x 3 B) Power Snatch to heavy 5 then