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Friday, December 13 2019

Posted by Mandee on December 12, 2019   |   17 Comments

 

 

Tempo Front Squat E3MOM
5 Sets x 3-5 Reps
**3sec down – 2sec Hold/Isometric Squeeze – 1sec Explode up**

12min AMRAP:

1 Deadlift   115/75   RX+135/95   MRX 95/65

2 Hang Power Cleans *no squat clean into
3 Front Squats
4 Front Rack Lunges (forward or backward)

5 Shoulder to Overhead

6 Pull-Ups   RX+ Chest to Bar

Core, Shoulder & Flexibility Development

30 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks

30 Barbell or PVC Sotts Press (press grip)

2×30 sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

17 responses to “Friday, December 13 2019”

  1. Nathaniel says:

    I know that silhouette! Wilma locked out and in control! She’s a total CrossFit stud that can do it all and has fought her way back from some set backs because of the driven disciplined person she is. She’s also kind to her core and a great representative of CrossFit and CFHSV.

  2. Mandee says:

    Heck yeah! Wilma, set up in her usual spot, pushing herself and making gains like she’s been doing for years. This lady is such a hard worker in and out of the gym, and she’s had a fire in her eye since day one that continues to burn bright! Keep after it, Wilma! 😃

  3. Wilma Jackson says:

    Thank you for the kind words. CFHSV does so much for me in so many positive ways. It helps my health and fitness, it helps me set goals and with great coaching the ability to reach them, but most of all, it gives me a positive environment to escape the daily grind of life. I feel so blessed to be a part of this community with all of the amazing athletes and coaches.

  4. Paul Pepe says:

    Wilma is awesome. She lights up the gym every day.

  5. CJ VK says:

    A. 185 x 4 across
    B. 6+5 rx+

  6. Kim G says:

    A. 65-65-75-85-85

    B. 5+11rx

  7. Kim G says:

    I wanna be Wilma when I grow up! She breaks records in the gym and always has a smile on her face and delightful to be around!

  8. Melody says:

    Wilma is a beast!! Keep up the hard work 🙂

  9. Nathaniel says:

    A. Completed as prescribed

    B. 10 rx+

  10. Bradley says:

    Wilma is one sweet, hard working lady. She is always pushing her limits with a smile on her face. It is always better when Wilma is there. Keep it up!

    A. 3 reps at 185-185-195-195-205

    B. 9+10 Rx+

  11. Justin says:

    3-3-3-3-5@185
    9+6 rx

  12. steve price says:

    A. 5 sets x 3 reps @ 225-225-225-225 (yeah, I know I used Nate Weight 😀), 255 , but anyone who gets 10 rounds Rx+ on this WOD is a BEAST !!!!! Great job brother 👍🏻👍🏻👍🏻

    B. 4 + 10 Rx+😢

  13. Jamie Cherrypicker says:

    Wilma is a favorite of mine. So sweet but don’t mess with this beast!
    7+7 scaled to 1dl, 2 hpc, 5 back squat, 7 s2o, 6 rr

  14. Mandee says:

    A. 135-135-145-145-14
    B. 9 + 16 RX+

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