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
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! 😁
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!
Melo is the best partner, especially in running workouts ha. He is always encouraging and a phenomenal athlete.
205×10 across
185-205-225(1)
38 rx
Squat cleans (4) 225, (3) 255
36Rx+
Melo! Quiet, strong and just a straight up athlete. He brings his A game every day! Keep it up!
Melo is always working hard and a pleasure to be around! What an athlete!
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!!!
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+
A. BS: 185(7) – 205(5) – 225(2)
SC: 125(4) – 155(3) – 175(2)
B. 31 reps scaled run to 2k bike
Bs 190,205,220
Sc 150,160,170
42 RX+ row/run
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 )
Keep up the hard work Melo!
29 rx+ (run/row)
A. 315×7, 335×5, 385×2
Touch-n-go sqt cleans: 165×4, 195×3
B. 27 Rx
A. BS- 110-120-130. SC- 85-95-105
B. 21rx row/run
12:00pm Crossfit DeCo (Denver, Co):
Hero Wod – “The Chief” –
22+9, RX
– Great gym, coaching and athletes!! The elevation sucks….pun intended!!
A. 225 BS/ 255 SC
315 BS/ 285 SC (2)
355 BS(1)/ 305 SC (1)
B. 13/6 RX+
BS -245-245-275
SC- 120-160-190 (not Tngo)
12 scaled to bike for 800m run with 105#
35 row/run