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Friday, December 28 2018

Posted by Mandee on December 27, 2018   |   9 Comments

 

 

Tempo Deadlifts   E3MOM
5 Sets x 3 Reps
**1sec Explode up – 3sec Hold/Isometric Squeeze – 4sec Down**

Team WOD (1 Partner Works, 1 Rests)

16min AMRAP:

10 Deadlifts   225/155   RX+255/175   MRX185/125

5 Box Jumps   24/20″   RX+30/24   MRX 20/18

10 Barbell Thrusters  95/65   RX+ 115/75   MRX 75/55 OR Double KB/DB Thrusters   55/35 or 24/16kgs   MRX 35/25 or 16/12kgs

5 Box Jumps

*Partner 1 completes a full round then, Slap Hands / Switch Partners and Partner 2 completes a full round. Repeat for 16min.

**Each team gets two bars, one for Deadlifts and one for Thrusters or Team can use DBs or KBs for Thrusters**

9 responses to “Friday, December 28 2018”

  1. Mandee says:

    Rosemary! A seasoned CrossFitter who is always smiling and friendly. Glad to see you back throwing down at CFHSV! 😁

  2. Nathaniel says:

    Rosemary is back and sweet and hard working as ever! She’s always been a natural athlete and she’s back showing out. Keep it up!

  3. Chef Tyler says:

    Rosemary is very kind and eager to learn. What an awesome athlete! Keep spreading the good vibes!

  4. @CJVK says:

    A. Warm up WOD movements
    B. 8+10 rx w/ @PJD 🤡

  5. Melissa D says:

    11+22 rx with Timmy F

  6. Justin says:

    315 across
    10+14 rx with TJ

  7. BP says:

    A. Worked up to 315
    B. 9+17 RX with Jason

  8. Mandee says:

    A. 205 – 215 – 225 – 225 – 225
    B. 12 + 15 RX+ with Mary Helen

  9. Kim G says:

    A. 165
    B. 7+28 partnered with MA