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Tuesday, April 10 2018

Posted by Mandee on April 9, 2018   |   19 Comments

 

 

Power Snatch – Overhead Squat  – Squat Snatch Build Up   E2MOM

3 PS – 3 OHS – 3 SS
2 PS – 2 OHS – 2 SS
1 PS – 1 OHS – 1 SS

For Time:
Run 200m or Assault Bike 0.5km
10 Squat Snatch   95/65   RX+ 115/75   MRX 75/55
Run 400m or Assault Bike 1km
15 Overhead Squats
Run 800 or Assault Bike 2km
20 Power Snatch

Core & Flexibility Training

50 Hip Extensions for time   MRX 30
2min High Plank Hold
2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x10sec Back Bridge/Arch

19 responses to “Tuesday, April 10 2018”

  1. Nathaniel says:

    Lace in your face!! Ha! Lacey whippin’ that rope like a smooth CrossFitter. Lacey has been consistent in her growth and gains while being an encouragement to her fellow classmates. Keep it up Lace! 🙂

  2. Mandee says:

    Oh yeah! Lacey has been committed since day one, and her hard work certainly shows. This lady is focused and determined but always kind and friendly to those around her. You rock Lacey, keep it up! 😁

  3. Marisa says:

    My strong boo! So fierce and beautiful ❤️

  4. BP says:

    95-95-95
    125-125-125
    165-205-165

    9:28 RX Bike

  5. Justin says:

    95-115-135
    8:39 rx bike

  6. Bradley says:

    Oh yeah! That’s one hard working lady. Keep it up Lacey!

  7. MH says:

    A. Training
    B. 8:54 RX+ bike
    Thanks for a great class and coaching tips mandee and Dustin

  8. CJ VK says:

    PS: 95 – 125 – 155
    OHS:105 – 135 – 165
    SS: 115 – 145 – 175

    8:36 Rx 🚲

  9. DUKE says:

    10:31 RX+ 🚴🏻‍♂️
    Rested 10:00
    Then did chest pump by DB
    Not for time
    Accessory work complete.

  10. Misty says:

    Lacey! Showin’ that rope who’s boss! This lady gets stronger every single day… that dedication sure is paying off! Keep going hard!!

  11. Matt says:

    A: 165; 165; 165
    B: 12:13 RX
    C: Completed

  12. Heath sharp says:

    155; 185; 225

    9:12 rx+

  13. Josh Kennedy says:

    A1: 135-135-115
    A2: 145-145-125
    A3: 145-155(x)-145-145

    B: 11:54 Rx run. heckuva nice day to be running
    C: Complete

  14. CoachDB says:

    Lacey is light on her feet, making jump rope look like a treat! Great job
    Get you some of that Chest Pump, Super DUKE
    WOD MOD (ribs are tweaked a little)
    Back Squat 3=95 3=115 3=135 3=165 3=185
    WOD = Aslt Bike 0.5km – 20 DB Power Snatch 50lbs – Row 400 – 15 KB Goblet Squats 70lbs – Row 400m – Aslt Bike 1km – 20 KBS 70lbs
    Time = 10:20
    Ribs couldn’t hang with Hip Ext or GHD, so did 200m Farmers Carry 2x24kgs

  15. Nathaniel says:

    AM Open Gym – Sunday’s WOD – Chest Pump by DB :

    8:54 rx

  16. Michael Little says:

    195 across // 9:04 Rx+

  17. Mandee says:

    AM Open Gym:
    Chest Pump: 10:24 (tied PR)
    ————————————
    1130 Class:
    A. Training on snatches; OHS 125(3) – 145(2) – 165(1)
    B. 10:41 RX+ bike
    C. Complete

  18. Jeremy M. says:

    6:15pm Class:
    A1: PS – 115(3)-155(2)-175(1)
    A2: OHS – 115(3)-155(2)-175(1)
    A3: SS – 115(3)-155(2)-180(1)
    B: 8:29, RX w/bike
    C: 5 sets of 10xghds + 10xhipextension
    – Awesome class N8/Daniel/Bradley!!!
    Lacy!! She’s such a phenomenal athlete and a wonderful friend! So sweet!! Keep up all the hard work!!

  19. Bradley says:

    AM Open Gym – “Chest Pump”

    8:56 Rx PR

    Then, 11:30 class

    A1. 155-185-165
    A2. 175-200-185
    A3. 200(Power PR)-225-190

    All 3s and 2s were TnG.

    B. 10:57 Rx+ with Bike