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Friday, August 31 2018

Posted by Mandee on August 30, 2018   |   19 Comments

 

 

 

Back Squats & Squat Cleans   E3MOM

7 Back Squats – 4 Squat Cleans

5 Back Squats – 3 Squat Cleans

2 Back Squats – 2 Squat Cleans

“Double Duel” by DB

6min AMRAP:

Row 1000m   MRX Row 800m

Max Reps Squat Cleans   115/80   RX+ 155/105   MRX 95/65

Rest 3min

6min AMRAP:

Run 800m   MRX Run 600m
Max Reps Hang Squat Cleans   115/80   RX+ 155/105   MRX 95/65

**Athletes can start with either the Row or Run AMRAP then switch.

Core & Leg Accessory Training

15 Strict Toes to Bar straight to 15 V-Ups
40 Bulgarian Split Squats (20 each) with Dumbbells

19 responses to “Friday, August 31 2018”

  1. Mandee says:

    Melo! Top notch guy with a great attitude and natural athletic ability. Melo jumped into CrossFit, hasn’t skipped a beat, and is always flashing that genuine smile. Way to go, stud, keep it up! 😁

  2. Nathaniel says:

    Heck yeah Melo! If you know Melo then you know he’s one kind dude who’s smile says it all. He can makes the parkinglot track look half its length with his stride. Always working hard and a kind word for those around him. Keep up the grind dude!

  3. Jamie Cherrypicker says:

    Melo is the best partner, especially in running workouts ha. He is always encouraging and a phenomenal athlete.

  4. Justin says:

    205×10 across
    185-205-225(1)
    38 rx

  5. Michael Little says:

    Squat cleans (4) 225, (3) 255

    36Rx+

  6. Misty says:

    Melo! Quiet, strong and just a straight up athlete. He brings his A game every day! Keep it up!

  7. Fleming Sharp says:

    Melo is always working hard and a pleasure to be around! What an athlete!

  8. Cass says:

    7-bs-180
    4-sc-145
    5–bs-190
    3-sc-155
    2-bs- 205
    2-sc- 170

    Row-13
    Run-23

    36RX+
    Fun little WODs!!!

  9. Bradley says:

    Melo is an awesome dude who is always giving it his all!

    AM Open Gym – Yesterday’s WOD:

    Bench – 205(7) – 215(5) – 225(2) – 205(5) – 185(8)

    10:22 Rx+

  10. Mandee says:

    A. BS: 185(7) – 205(5) – 225(2)
    SC: 125(4) – 155(3) – 175(2)
    B. 31 reps scaled run to 2k bike

  11. MH says:

    Bs 190,205,220
    Sc 150,160,170

    42 RX+ row/run

  12. Nathaniel says:

    AM Open Gym – Yesterday’s WOD :

    A. Bench 185(7) – 205(4) – 215(2) – 195(5) – 165(10)

    B. 14:43 rx + ( HSWs were U-G-L-Y )

  13. Mel D says:

    Keep up the hard work Melo!

    29 rx+ (run/row)

  14. Steve Price says:

    A. 315×7, 335×5, 385×2
    Touch-n-go sqt cleans: 165×4, 195×3

    B. 27 Rx

  15. Kim G says:

    A. BS- 110-120-130. SC- 85-95-105
    B. 21rx row/run

  16. Jeremy M. says:

    12:00pm Crossfit DeCo (Denver, Co):
    Hero Wod – “The Chief” –
    22+9, RX
    – Great gym, coaching and athletes!! The elevation sucks….pun intended!!

  17. Chef Tyler says:

    A. 225 BS/ 255 SC
    315 BS/ 285 SC (2)
    355 BS(1)/ 305 SC (1)
    B. 13/6 RX+

  18. Jamie Cherrypicker says:

    BS -245-245-275
    SC- 120-160-190 (not Tngo)

    12 scaled to bike for 800m run with 105#

  19. Michael Little says:

    35 row/run