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Friday, November 15 2019

Posted by Mandee on November 14, 2019   |   9 Comments

 

 

Hang Power Clean   EMOM

2 – 2 – 2

Rest 2min

Squat Clean   EMOM

2 – 2 – 2 

Rest 2min

Hang Power Clean   E2MOM

1 – 1 – 1  

Squat Clean   E2MOM

1 – 1 – 1 

3min Ascending AMRAP:

5 Russian Kettlebell Swings   24/16kgs   RX+32/24   MRX 20/12
1 Burpee (1″ jumps clap Overhead)

10 Russian Kettlebell Swings – 2 Burpees; 15-3; 20-4; 25-5;…

REST 3min

3min Ascending AMRAP:

5 Hang Power Cleans   95/65   RX+ 115/75   MRX 75/55

5 Barbell Push-Ups

6 Hang Power Cleans – 6 Push-Ups; 7-7; 8-8; 9-9;…

REST 3min

3min Ascending AMRAP:

5 Calorie Row or Assault Bike
5 Squat Cleans
6 Calorie Row – 6 Squat Cleans; 7-7; 8-8; 9-9;…

*Athletes Choice on order of AMRAPs*

9 responses to “Friday, November 15 2019”

  1. Nathaniel says:

    Hello Melo!! This CrossFitting dude ain’t scared of the pain cave and will push through anything. Melo puts WODs on notice when he enters the gym. Keep it up dude

  2. Mandee says:

    Melo digging deep and showing out! Always working hard and willing to push his limits. Keep it up, Melo!

  3. Justin says:

    165-165-165/135-135-135/185-195-205/165-175-185
    5/7/2+10

  4. CJ VK says:

    A1.135-165-195
    A2.165-195-225
    A3. 225-245-260
    A4. 245-260-275(x)
    B. 4+7 / 5+15 / 3 rx

  5. Kim G says:

    A. 75-75-95-95
    B 4+22rx, 4+13rx, 2+7rx

  6. MH says:

    200 squat and hang power
    4+22/7+1/3+2 RX +

  7. Mandee says:

    Yesterday’s WOD:
    A. Pause split jerks: 115 across
    Power Clean to Split Jerk: 135 – 145 – 155 – 160 -165
    B. 18:16 RX+

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