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Saturday, July 28 2018

Posted by Mandee on July 27, 2018   |   7 Comments

 

 

 

Cluster Build Up E3MOM
-3 Power Clean to 3 Hang Squat Clean

-2 Power Clean to 2 Hang Squat Clean

-1 Power Clean to 1 Hang Squat Clean

-1 Power Clean to 1 Hang Squat Clean

3 Rounds For Time:
– 5 Power Cleans  135/95  RX+ 155/105  MRX 95/65

– 5 Hang Squat Cleans
-10 Strict Pull-Ups  RX+ 10 Strict C2B  MRX 10 Strict Ring Rows

-20 Air Squats

-400m Run or Row or 1 km Bike

Core Development (1-2 sets)

– Max reps L-Sit Hang Windshiels Wipers

-30sec GHD Hip Ext Parallel Hold to 15 Hip Extensions

– 30sec GHD Sit-up Parallel Hold to 15 GHD Sit-Ups

 

 

 

CFHSV Running & Endurance WOD:

800m run

rest 3 minutes

40 second max effort run

rest 3 minutes

E3MOM x 10 sets: match max effort distance

rest 3 minutes

800m run

7 responses to “Saturday, July 28 2018”

  1. Michael Little says:

    ✨👣🌈

  2. Lisa T. says:

    My, my, my!!! Look at these four! I spy two of my all time favorites… Mac Daddy and Haley Boo, gettin’ it!!!!

  3. Jenn Jenn says:

    4 Crossfit All Stars!! Great picture!! Love those McCraw faces 🤗 you all are the best in every way

  4. BP says:

    Training w/ 185 throughout
    12:23 RX with Row

  5. Mandee says:

    8am: R&E (bike)
    Open Gym:
    A. Training/155
    B. 15:36 scaled to 5 strict pull ups each round (all row)

  6. Nathaniel says:

    9am R&E

    ———

    Open Gym – Today’s WOD :

    A. 235

    B. 13:29 rx +

  7. CJ VK says:

    A. 245#
    B. 14:03 Rx (run)