Friday, January 18 2019

Posted by Mandee on January 17, 2019   |   14 Comments



Power Snatch to Overhead Squats & Squat Snatch Max   E2MOM

3 Power Snatch to 3 Overhead Squats – 2 Squat Snatches

2 Power Snatch to 2 Overhead Squats – 2 Squat Snatches

2 Power Snatch to 2 Overhead Squats – 2 Squat Snatches

1 Power Snatch to 1 Overhead Squat – 1 Squat Snatch

1 Squat Snatch – 1 Squat Snatch

**percents, are a guide, adjust as needed to hit a max**

“Ring or Bar MU Amanda”

9 – 7 – 5 Reps For Time:

Muscle-ups (ring or bar)   MRX Burpee Chest to Bar Pull-Ups or 9 Pull-Ups-9 Dips (7-7-5-5)

Squat Snatch   135/95   MRX 95/65

Core Development

1 min GHD Sit-up hold (straight out) with 1 GHD Sit-up every 10sec

1 min Hip Extension Hold (straight out) with 1 Hip Extension every 10sec

14 responses to “Friday, January 18 2019”

  1. Nathaniel says:

    Sweet strong Adela! This young lady is CrossFit through and through. A picture of health and fitness along with kindness to her core. Adela is one in a million and makes CFHSV such a better place. Keep it up Adela!

  2. WendyWW says:

    Adela!! Always working hard at 9:15 & with a smile! And that’s an amazing show of flexibility with that front rack position… 🙂

  3. Mandee says:

    Yes! Adela is an amazing person who brightens our mornings with her sweet, positive spirit. She is dedicated to her health and fitness and committed to good form and technique. You rock Adela, and we love having you at CFHSV! 😁

  4. Beth says:

    Adela is an amazing person with a kind soul and a cheerful smile. She is a dedicated crossfitter who always strives to do her best. She challenges me and always makes me work harder.

  5. Josh Kennedy says:

    A: “Training” 🙂
    B: 12:05 scaled to 95# with ring MU
    C: Complete

    Took after 5 tries to wash the rust from the bar off my hands this morning, humid!

  6. Will Dennis says:

    I believe I have lost my best workout shoes. All Black Reebok Speed TR 11.5. If you find them, please let me know

  7. Eugene M. says:

    A: 197# PR
    B: 6:57 RX (Rings)

  8. Regina says:

    Adela keeps getting stronger while supporting those around her with words of kindness and encouragement

  9. Melissa D says:

    7:27 (bar)

  10. Duke says:

    6:58 ring

  11. MH says:

    5:28 RX Ring PR!

  12. Mandee says:

    A. 140
    B. 12:16 RX ring
    WAY off my PR, but first time doing ring muscle ups in almost a year…so I’ll take it 🥴

  13. Mo says:

    6:14 ring mu

    Thanks for the help Brian!!

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