WOD:
A. Back squats & squat snatch: E2MOM for 20 minutes
5 back squats – 2 squat snatch
4 back squats – 2 squat snatch
3 back squats – 1 squat snatch
2 back squats – 1 squat snatch
2 back squats – 1 squat snatch
B. 21-15-9 reps for time of:
Deadlifts 225/155 RX+ 275/185 (55 and over 185/125)
Box Jumps 24″/20″ RX+ 30″/24″ (55 and over 24″/20″ step-ups)
Dana!!! Perfect form! You are one tough chick!
Check out those elbows! Looking good Dana!
Beautiful form Dana! Way to make something so tough look so easy! Man what I would give for that front rack position!!
Looking great Dana!
Dana is spot on with that front squat. Keep showin up and showin out stud muffin!
Nice job Dana! Looking strong! Keep up the great work!
What I would do to have a rack position like that….looking good Dana keep up the hard work!
Nice rack Dana (I never imagined saying that) Dana is a great teammate fun to work out with and solid.
That is funny Maude, as I was reading all of these comments I was thinking “only in Crossfit” is it on to say that & not be obnoxious!!
Dana is truly awesome and displaying pure elegance in this front squat.
Thanks DB “Leroy”! That means a lot. I miss your coaching & funny one liners!
Strong work, Dana! Picture perfect!
145 Snatch
7:21 Rx
A. 120(5)- bk sq- 55(2) sq snatch- 125(4)-65-(2)-130(3)-70(1)-135(2)-75(1)-135(2)-80(1)
B. 6:42 Rxd
Awesome coaching Kodi!! Happy Friday CFHSV!
255-275-305-315-315
135-145-155-165-165
3:42 rx
A. 265(5) 280(4) 290(3) 300(2) 310(2)
B. 125(2) 145(X) 155(1) 165(1) 175(1)
C. 6:58 RX+
6:00am Class:
A: Back Sqt: 275(5)-290(4)-300(3)-310(2)-310(2), PRs for doubles/triples/quadruples on back sqt.
B: Snatch: 95(2)-115(2)-135(1)-155(1)-165(x)
C: 4:35, RX+
– Awesome class Kodi!
– 6:00am athletes are no joke!
Back Squat – 250(5) – 265(4) – 275(3) – 285(2) – 285(2)
Squat Snatch – 125(2) – 150(2) – 165 – 175(x) – 175
6:51 Rx+
175 Squat Snatch PR!
7:12 Rx
Great job on the Pr George! You just keep getting stronger and stronger!
A. Back squats-165-175-185-185
Squat snatch 65-75-85-90-90
B. RX @155/24″ box- 6:30
Murph
-weighted 12lb vest
1:09:15
A Deadlifts – 205(7)-245(5)-255(4)-265(3)-265(3)
Hang muscle snatch- 10 unbroken @ 65
B 5:14 @ 185, 20″ step-ups
Hope everyone has a safe & happy Memorial Day weekend!
A: Back Squats: 175(7) 185(5) 195(4) 200(2) 200(2)
Squat Snatch: 115(2) 120(2) 125(1) 130(1) 135(x)
B: 5:43 RX+
Strong AND gorgeous! Way to show us how it’s done, Dana!
Thanks beautiful lady!
Wow! Thanks for all of the support. I love you guys. Uou all inspire me everyday to get better & stronger.