Thursday, June 29, 2017

2017-06-30 WOD

The Joker, as he first appeared in Batman #1 back in April 1940! He is the first, and therefore, longest running archenemy of the Batman. And who, just like Batman, has no superpowers but is still ranked as one of the greatest villains of all time! Remember, this WOD doesn't sound so bad on paper, but that's the joke of it...


Batman Cycle Test Week

Find 1RM C&J (Squat Clean & Split Jerk)


"The Joker"
21-15-9 reps for time of:
...Toes To Bar
...Bar Facing Burpees
...Push Jerk (135/95#)
Time cap of 13 minutes.


COMPETITORS

Find 1RM C&J (Squat Clean & Split Jerk)


"The Joker"
21-15-9 reps for time of:
...Toes To Bar
...Bar Facing Burpees
...Push Jerk (135/95#)
Time cap of 13 minutes.

Wednesday, June 28, 2017

2017-06-29 WOD

Here's an old strength test which was actually tested during the 2013 CrossFit Regionals (although we won't be following the full competition standards and starting weights of Regionals). And then a metcon named for Batman's long-time frienemy, The Catwoman! Who's your favorite Catwoman actress?


Batman Cycle Test Week

Find 3RM Overhead Squat from the ground. Post load.


"Catwoman" [RX]
3 rounds for time:
...40 Double Unders
...30 Sit Ups
...20 Thrusters (45/35#)
Then,
...400m Sprint
Time cap of 13 minutes. Post time.


COMPETITORS

Find 3RM Overhead Squat from the Ground
"Catwoman" [Comp]
3 rounds for time:
...50 Double Unders
...40 GHDSU
...30 Thrusters (45/35#)
Then,
...400m Sprint
Time cap of 13 minutes. Post time.

Tuesday, June 27, 2017

2017-06-28 WOD

Tomorrow's workout is named after one of Batman's nicknames and is also the GREATEST Batman movie of all time! Christopher Nolan's The Dark Knight!


Batman Cycle Test Week

"The Dark Knight"
AMRAP in 8 Minutes:
...12/10 Air Assault Bike Calories
...6 Box Jump (30/24")
...2 Rope Climbs
Post rounds/reps.


3 rounds for max reps:
...1 Minute KB Lunge (53/35#)
...1 Minute Pistols
...1 Minute Row (for calories)
*Rest 30 seconds between movements AND rounds. Post total reps.


COMPETITORS

"The Dark Knight"
AMRAP in 8 Minutes:
...12/10 Air Assault Bike Calories
...6 Box Jump (30/24")
...2 Rope Climbs
Post rounds/reps.


3 rounds for max reps:
...1 Minute KB Lunge (70/53#)
...1 Minute Weighted Pistol (50/30#)
...1 Minute Row (for calories)
*Rest 30 seconds between movements AND rounds. Post total reps.

Monday, June 26, 2017

2017-06-27 WOD

Batman Cycle Test Week

"Elemental" [RX]
For time:
21-15-9 reps of:
...Wall Ball (20/14#)
...Abmat Sit Up
Rest 1 Minute
5 Rounds:
...7 Push Press (95/65#)
...7 Pull Up
Rest 1 Minute
6 minutes to Establish a 1RM of the Complex:
...Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
Post time to complete the first two parts, then your heaviest load for the complex.


COMPETITORS

3 RFT of:
...50' Sandbag Burpee Broad Jump (50/30#)
...10 Dumbbell Squat Snatch (50/35#)
Post time.


"Elemental" [Comp]
21-15-9 reps of:
...Wall Ball (30/20#)
...GHD Sit Up
Rest 1 Minute
5 rounds of:
...7 Push Press (115/75#)
...7 Chest to Bar Pull Up
Rest 1 Minute
6 minutes to Establish a 1RM of the Complex:
...Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
Post time to complete the first two parts, then your heaviest load for the complex.

Sunday, June 25, 2017

2017-06-26 WOD

Here it is guys! Test Week for our Skill Cycle, named after the superhero known for being the most skillful (since he doesn't have much in terms of super human strength or speed), and that is BATMAN! We're starting off with a barbell SQUAT snatch, which is the most technical movement with a barbell! After that, the first metcon of our test week is BATARANG, which some of you may remember from last year! Good luck!


Batman Cycle Test Week

Find 1RM Squat Snatch
*Open standard (continous movement in the squat; Power Snatch + OHS is a no rep!)


"Batarang" [RX]
...400m Run
...100' Bear Crawl
...20 Power Clean (135/95#)
...15 Ring Dips
...20 Power Clean (135/95#)
...100' Bear Crawl
...400m Run
Time cap Of 15 minutes. Post time.


COMPETITORS

Find 1RM Squat Snatch


"Batarang" [Comp]
...400m Run
...50' HS Walk
...20 D-Ball Over Shoulder (100/70#)
...15 Bar Muscle Ups
...20 D-Ball Over Shoulder (100/70#)
...50' HS Walk
...400m Run
Time cap Of 15 minutes. Post time.

Thursday, June 22, 2017

2017-06-23 WOD

Jordan's PR face from Monday's Sigma Total! Epic!


Hulk Cycle Retest Week

400m Run for time.


"Purple Pants"
...50 Back Squats (95/65#)
...30 Front Squats (95/65#)
...20 Overhead Squats (95/65#)
E2MOM 5 Power Snatch (95/65#). No belts allowed! Post time.


COMPETITORS

400m Run for time.


"Purple Pants"
...50 Back Squats (115/75#)
...30 Front Squats (115/75#)
...20 Overhead Squats (115/75#)
E2MOM 5 Power Snatch (115/75#). No belts allowed! Post time.

Wednesday, June 21, 2017

2017-06-22 WOD

At the time of the TV series, Arnold Schwarzenegger was rejected because he was too short, and Richard Kiel was super tall (7' 1.5"), but not muscular enough. So it was only Lou Ferrigno who was tall enough and muscular enough to portray the Hulk without any help from computer graphics back then!


Hulk Cycle Retest Week

"Lou" [RX]
21-15-9 reps for time of:
...50' Bear Crawl
...Chest To Bar Pull Ups
...50' Bear Crawl
...Wall Balls (20/14#)
Time cap of 15 minutes. Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


"Lou" [Comp]
21-15-9 reps for time of:
...25' Handstand Walk
...Chest To Bar Pull Ups
...25' Handstand Walk
...Wall Balls (30/20#)
Time cap of 15 minutes. Post time.


EMOM until Failure:
...100m Sled Drag*
*Add 10/5# every round.

Rest exactly 5 minutes, then:
...Max effort deadlift hold (315/225#)**
**Must be a palms down grip. No leaning back to rest on the thighs!

Rest exactly 5 minutes, then:
...Max distance D-Ball Carry (150/100#)***
***Must be held in a bear hug.

Tuesday, June 20, 2017

2017-06-21 WOD

This shirt still makes me laugh and is exactly how I feel by the end of every CrossFit OPEN! This WOD is for you, Dave!


Hulk Cycle Retest Week

Find a 1RM Back Squat.


"DCIAP"
AMRAP in 8 Minutes:
...50' Dumbbell Lunge (50/35#)
...10 Thrusters (50/35#)
Post rounds/reps.


COMPETITORS

Find a 1RM Back Squat.


For Time:
...1 Mile Run
Post time.


"DCIAP"
AMRAP in 8 Minutes:
...50' Dumbbell Lunge
...10 Thrusters (50/35#)
Post rounds/reps.

Monday, June 19, 2017

2017-06-20 WOD

They even had weighted pull ups in the 2011 CrossFit Games! Here's an old picture of Dan Bailey from that year to inspire you to pull more weight tomorrow!


Hulk Cycle Retest Week

Find your 3RM Strict Pull Up
(Max Weight or Smallest Band)


"Superhero"
4 RFT of:
...400m Run
...10 Clean And Jerk (135/95#)
...5 Bar Muscle ups
Post time.


COMPETITORS

Find your 3RM Strict Pull Up
(Max Weight or Smallest Band)


"Superhero"
4 RFT of:
...400m Run
...10 Clean And Jerk (155/105#)
...5 Ring Muscle Ups
Post time.

Sunday, June 18, 2017

2017-06-19 WOD

This is Retest Week for the Hulk Cycle! What kind of Hulk are you after all the strength/hypertrophy work? The Hulk from the TV show was obviously limited to the size of Lou Ferrigno, but the CGI Hulks in the movies have varied significantly in size!

Make sure you look up your old scores from Test Week (week of 2017-04-03), so you know what to shoot for! Remember, if you're not sure how to strategize your lifts, feel free to ask a coach for help! But my motto is always go for the win, not for the tie! Even if it's a 1# increase, do that instead of lifting the same exact weight that you did during Test Week, then you can still go for another PR after that!


Hulk Cycle Retest Week

"Sigma Total"
Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


COMPETITORS

Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


5 rounds for time:
...500m Row
...15 Bench Press (135/95#)
Post time.

Thursday, June 15, 2017

2017-06-16 WOD


Here's Mat Fraser (current Fittest Man on Earth) finishing up his last round in Regionals Event #1, taking first place on this event!


Hulk Cycle Week 10

2017 Regional WOD #1 [RX version]
1200m Run
Then, 12 rounds of:
...4 HSPU
...8 C2B Pull Ups
...12 Air Squats
Time cap of 25 minutes. Post time.


COMPETITORS

Back Squat (Deload)
...5x3 (65%)
Post load.


Barbell Row (Deload)
...5x3 (65%)
Post load.


Clean EMOM (Deload)
...5x1 at 75%
...3x3 clean pull 85%
Post load.


2017 Regional WOD #1
1200m Run
Then, 12 rounds of:
...4 Strict HSPU
...8 C2B Pull Ups
...12 Air Squats
Wear a 20/14# weight vest. Time cap of 25 minutes. Post time.

Wednesday, June 14, 2017

2017-06-15 WOD

Stan Lee originally wanted the Hulk to be grey, but because of ink problems back in that era, they had to go with a green Hulk. As printing matured, they eventually brought back the idea of the Grey Hulk and gave him the alias Joe Fixit, which existed as a separate identity that Bruce Banner could also change into. Since the Grey Hulk maintains some level of intelligence, he's typically portrayed as not being as strong as the Green Hulk (or "Savage Hulk") who can easily lose control and increase his strength with more rage.


Hulk Cycle Week 10

Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%
Post heaviest load.


"Mr. Fixit"
21-15-9 reps for time of:
...GHDSU
...OHS (95/65#)
...Wall Walk (7-5-3 reps)
Time cap of 15 minutes. Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


Strict Press (Deload)
...5x3 (65%)
Post load.


Speed Deadlift (E2MOM) (Deload)
...6x3 (45%)
Move the bar explosively. Post load.


Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%
Post heaviest load.


"Mr. Fixit"
21-15-9 reps for time of:
...GHDSU
...OHS (135/95#)
...HS Walk* (meters)
HSW must be done in increments of 1 full stall mat (6'). Time cap of 15 minutes. Post time.

Tuesday, June 13, 2017

2017-06-14 WOD

Ironically, Hulk's strength was directly proportionate to how angry he got! However, the point of our "Anger Management" WOD is to pick your weaknesses and work on them so that hopefully they won't make you angry anymore...


Hulk Cycle Week 10

"Anger Management"
EMOM for 20 Minutes:
...Odd: Weakness #1
...Even: Weakness #2
Pick two weaknesses and work on them! You choose the movements.


Pause Front Squat (Deload)
...3 sets x 3 reps x 5 seconds (40%)
Post load.


COMPETITORS

Push Press (Deload)
...5x3 (65%)
Post load.


Pause Front Squat (Deload)
...3 sets x 3 reps x 5 seconds (40%)
Post load.


"Anger Management"
EMOM for 20 Minutes:
...Odd: Weakness #1
...Even: Weakness #2
Pick two weaknesses and work on them! You choose the movements.


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
If you hit 40 reps or more, add a 1" deficit. Post total reps.


For time:
...3000m Row
...2000m Ski
...1.0 mi Bike
Post time.

Monday, June 12, 2017

2017-06-13 WOD

Hulk Cycle Week 10

Every 3 minutes for 3 rounds of:
...15/12 calorie Row
...12 Lateral Over Bar Burpees
...9 Unbroken Clean and Jerks (115/75#)
Post slowest round or lowest reps if clean and jerks aren't unbroken. Use running up clock.


Deadlift (Deload)
...5x3 (65%)
Post load.


COMPETITORS

Deadlift (Deload)
...5x3 (65%)
Post load.


Speed Bench (E2MOM) (Deload)
...6x3 (50%)
Move the bar explosively. Post load.


Every 3 minutes for 3 rounds of:
...18/15 Assault Bike Calories
...14 Lateral Over Bar Burpees
...10 Unbroken Clean and Jerks (135/95#)
Post slowest round or lowest reps if clean and jerks aren't unbroken. Use running up clock.


4 rounds of:
...20 Single Arm Alternatng DB Press (20 total)
...10 Bicep Curls/side
...10 DB Row
...10 Bulgarian Split Squats/side


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

Sunday, June 11, 2017

2017-06-12 WOD


Here's my favorite pull up video of all time from Chris Spealler and Matt Chan! We've got strict pull ups in the workout tomorrow, and even though the majority of their video is about kipping pull ups, it STARTS with strict pull ups, because that's a good way to build your pull up strength AND sets up the foundation for kipping in a good position! If you do your STRICT pull ups with an unorganized spine and an unstable shoulder, there's a good chance that's how you're going to do you KIPPING pull ups too, which will lead to more injury in the future. Get it right strict and then it will be easier to get it right while kipping too!


Hulk Cycle Week 10

Snatch EMOM (Deload)
...5x1 at 75%
...1x3 snatch pull 85%
...2x3 snatch pull 90%
Post heaviest load.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted). Post total reps.


COMPETITORS

Overhead Squat (Deload)
...5x3 (65%)
Post load.


Speed Squat (E2MOM) (Deload)
...5x4 (50%)
Post load.


Snatch EMOM (Deload)
...5x1 at 75%
...1x3 snatch pull 85%
...2x3 snatch pull 90%
Post heaviest load.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted). Post total reps.


AMRAP in 10 minutes of:
...10 Deficit HSPU (-7/-5")
...50' OH Walking Lunge (95/65#)
Post rounds/reps.

Thursday, June 08, 2017

2017-06-09 WOD

Here's Paul in the 08:30 class showing us a pretty good snatch from last Monday's WOD!


Hulk Cycle Week 9


Find a 1RM Power Clean and Jerk


5 rounds for time of:
...15 second L-Sit
...12 Calorie Bike
...9 Back Squats From the Ground (135/95#)
...Rest 1 minute
Post time.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x2 (build to a daily max)
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


Speed Deadlift (E2MOM)
...6x3 (60% + light band)
Move the bar explosively. Post load.


5 rounds for time of:
...15 second L-Sit
...12 Calorie Bike
...9 Back Squats From the Ground (135/95#)
...Rest 1 minute
Post time.


Find a 1RM Power Clean and Jerk


Hollow/Superman Progression:
...Accumulate 2:00 in a hollow hold and a superman hold.
Post longest single hold for each.

Wednesday, June 07, 2017

2017-06-08 WOD

Hulk Cycle Week 9


5 rounds for time:
...12 Thrusters (95/65#)
...12 Bar Facing Burpees
...Rest 1 minute between rounds. Sprint!
Post time.


3 rounds:
...Max Wall Sit Hold with 53/35# held at chest
...Rest exactly 1 minute between attempts
Post total time.
*Hands must be hold the handle of the KB and the ball of the KB must be touching the sternum!"


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Sigma Strength Protocol: Front Squat
...3x4 (build to a daily max)
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


3 rounds:
...Max Wall Sit Hold with 53/35# held at chest
...Rest exactly 1 minute between attempts
Post total time.
*Hands must be hold the handle of the KB and the ball of the KB must be touching the sternum!"


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
If you hit 40 reps or more, add a 1" deficit. Post total reps.


5 rounds for time of:
...10 DB Clean and Jerks (50/35#)
...3 Ring Muscle-ups
Post time.


5 rounds for time:
...12 Thrusters (115/75#)
...12 Bar Facing Burpees
...Rest 1 minute between rounds. Sprint!
Post time.

Tuesday, June 06, 2017

2017-06-07 WOD


Watch Sara Sigmundsdottir and Rich Froning mess up on single unders! That's why HQ programmed this WOD last month! Keep in mind, the full video is long-ish (almost 40 minutes), but the video link skips to the part about the single unders. Feel free to watch the entire video if you like!


Sigma Strength Protocol: Push Press
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


HQ WOD 170509
For time:
...150 Single Unders
...20 Bar Muscle-ups
...10 Squat Cleans (115/75#)
...150 Single Unders
...15 Bar Muscle-ups
...15 Squat Cleans (115/75#)
...150 Single Unders
...10 Bar Muscle-ups
...20 Squat Cleans (115/75#)
Post time.


COMPETITORS

Sigma Strength Protocol: Sumo Deadlift
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Push Press
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


4 rounds of:
...45 second Straight-arm Plank Hold
...20 V-ups
...40 Flutter Kicks
...20 GHDSU
Post time.

AMRAP in 10 minutes of:
...100' D-Ball Bear Hug Carry (150/100#)
...10 Alternating DB Power Snatch (80/55#)
...1 Legless Rope Climb


HQ WOD 170509
For time:
...150 Single Unders
...20 Bar Muscle-ups
...10 Squat Cleans (115/75#)
...150 Single Unders
...15 Bar Muscle-ups
...15 Squat Cleans (115/75#)
...150 Single Unders
...10 Bar Muscle-ups
...20 Squat Cleans (115/75#)
Post time.

Monday, June 05, 2017

2017-06-06 WOD

So apparently, not only does gamma radiation turn you into the Hulk, but it also changes the color of your pants! Although for our workout named "Gamma Radiation" tomorrow, if you try to go unbroken your pants might turn into a different color than purple... Maybe a little yellow... or brown...?


Hulk Cycle Week 9

"Gamma Radiation"
3 RFT of:
...200' Overhead Walking Lunge (45/25#)
...100m Farmers Carry (53/35#)
Time cap of 22 minutes. Post time.


Pause Front Squat
...3 sets x 3 reps x 5 seconds (60%)
Post load.


COMPETITORS

Speed Bench (E2MOM)
...7x4 (65%)
Move the bar explosively. Post load.


Pause Front Squat
...3 sets x 3 reps x 5 seconds (60%)
Post load.


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


1RM Power Snatch


"Gamma Radiation"
3 RFT of:
...200' Overhead Walking Lunge (55/35#)
...100m Farmers Carry (70/53#)
Time cap of 22 minutes. Post time.


4 rounds not for time:
...10 Strict T2B
...10 Back Extensions w/DB
...10 Plyo Push Ups with 45# plates (hands start on the floor and end up on top of plate, reset on floor)
...5 Turkish get-ups/side with DB

Sunday, June 04, 2017

2017-06-05 WOD

One of my favorite ways to recover: flotation therapy at The Float Spot in Frisco! Don't forget, Sigma CrossFit members get a discount! And after tomorrow's workout, you might need a little extra recovery!


Hulk Cycle Week 9

For Time:
...10 Squat Snatch (135/95#)
...15 Chest to Bar
...20 Front Squats (135/95#)
...25 HSPU
...30 Box Jumps
...25 HSPU
...20 Front Squats (135/95#)
...15 Chest to Bar
...10 Squat Snatch (135/95#)
Time cap of 25 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Deadlift
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Overhead Squat
...3x6 (build to a daily max)
...2x6+ (80% of daily max)
Post daily max and load/reps of +sets.


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
*All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6).


For Time:
...10 Squat Snatch (155/105#
...15 Chest to Bar
...20 Front Squats (155/105#)
...25 HSPU
...30 Box Jumps
...25 HSPU
...20 Front Squats (155/105#)
...15 Chest to Bar
...10 Squat Snatch (155/105#)
Time cap of 25 minutes. Post time.


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

Thursday, June 01, 2017

2017-06-02 WOD

We had over 100 people (I think the final count was 105?) to join us on Memorial Day to honor our fallen soldiers! That was definitely the largest Holiday WOD attendance we've had in Sigma CrossFit history! Everyone did awesome! Way to push yourselves guys! And thanks for buying the Heroes Shirts and all the donations that will go towards the Combat Wounded Coalition!


Hulk Cycle Week 8

Sigma Strength Protocol: Front Squat
...3x6 (build to a daily max)
...2x6+ (80% of daily max)
Post daily max and load/reps of +sets.


3 rounds for time of:
...20 Pistol Squats
...10 Deadlift (225/155#)
Post time.


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x6 (build to a daily max)
...2x6+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Barbell Row
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
*If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


3 rounds for time of:
...30 Pistols Squats
...15 Deadlifts (265/175#)
Post time.


2017 Regional WOD #6
For time:
...30 Assault Bike Calories
...20 Burpee Box Jump Overs (feet MUST land on top of box, hands on box are allowed)
...10 D-Ball Over Shoulder Cleans (150/100#)
Time cap of 6 minutes. Post time.