PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Run x 200m
Bottom of Squat Goblet Hold x 30 seconds
Dumbbell Side Bend x 15 reps per side
Dumbbell Suitcase Carry x 50ft per side
Dumbbell Waiter’s Carry x 50ft per side

Followed by…

Two sets of:
Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
Single Arm Dumbbell Thruster x 5 reps per side
Down-Up x 5

Then…

A.

“Ellen”
Three rounds for time of:
20 Burpees
21 Dumbbell Snatches (50/35 lbs)
12 Dumbbell Thrusters (50/35 lbs)

Use a single dumbbell on the snatches and a pair for the thrusters.

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Kyle Rowe
Kyle Rowe
February 5, 2023 2:47 pm

15:18. Dead

Kaylem Cottrill
Kaylem Cottrill
February 5, 2023 5:27 am

Warm up: ✅

A:
8:46 Rx

Emilio
Emilio
February 4, 2023 6:28 am

It took me so loooong. 17.15
Dmbl Snatch 40 lbs
Dmbl Thrusters 35 lbs

Kyle
Kyle
February 3, 2023 5:49 pm

10:42 RX

James
James
February 3, 2023 3:59 pm

13:50

Used 60lbs DB – went WAY too hot first round (3:45) the thrusters killed me real bad.

Rod D
Rod D
February 3, 2023 1:02 pm

8:58 35#

Jeremy Hammock
Jeremy Hammock
February 3, 2023 12:39 pm

10:39 40lb dbs

Charmaine Lightfoot
Charmaine Lightfoot
February 3, 2023 10:17 am

10:20

Andres Subero
Andres Subero
February 3, 2023 9:02 am

A. 12:20 with 55lbs dbs

Steven
Steven
February 3, 2023 8:54 am

Soooooo slow. So cold! 15:33 Rx.

faiz_nakshbandi
faiz_nakshbandi
February 3, 2023 7:37 am

12:45 RX

Gino
Gino
February 3, 2023 6:59 am

Terrible cardio… Trashed shoulders… 15:44 @ 40#

Fab
Fab
February 3, 2023 4:01 am

Nice one!
Done with 15kg dumbells, spicy!!
Thank you, have a great weekend

Candy Olkey
Candy Olkey
February 3, 2023 3:54 am

Happy Friday!
I saw this and thought “Oh a quick easy one for Friday morning”

Ellen
3 rounds – RX 14:50
20 Burpees – Basically UB…just SLOW
21 DB Snatches @ 35# DB – all UB
12 DB Thrusters @ 35# DBs – all broken into 2-4 sets

After thought “Girl you have been doing CF for almost 10 years and you went into this one thinking quick and easy…FOOL..and BTW you really need more work on your fitness level”

Al Fraser
Al Fraser
February 3, 2023 7:39 am
Reply to  Candy Olkey

Yea at first glance I thought that may be the case as well Candy, but after re-reading it knew it wasn’t going to be that quick and easy!!

Robert Dobai
Robert Dobai
February 3, 2023 3:43 am

15:19 RX

Luke
Luke
February 3, 2023 3:29 am

19:06, 45#…killer!

Al Fraser
Al Fraser
February 3, 2023 12:00 am

Extended warmup done ✅

A. ‘Ellen’ FT Rx @22.5kg DB’s
11’22

Came out swinging with the first round in 3’10 but quickly regretted it and went downhill fast from there!
Have a great weekend team!! 👊🏻

B. 1hr of yoga this morning

Last edited 1 year ago by al fraser
Artur
Artur
February 2, 2023 10:40 pm

15kg dumbell
14:33

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