Back Squat E3MOM
7@70% – 6@75% – 5@80% – 4@85%
12min AMRAP:
4 Muscle Ups (bar or ring) MRX Burpee Chest to Bar
8 Front Squats 155/105 MRX 95/65
Core & Squat Development
20 Cossack Squats (10ea)
20 Double Kettlebell Front Rack Lunges (10ea/alt)
20 Pistols (10ea/alt)
1min Wall Iron Chair Sit Holding Weight plate
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FREE NUTRITION CLASS!
Saturday, November 13th: 10AM
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Christa carrying the load like a champ! Christa loves to throw down and go hard. But she also trains smart so that she can show up and do it again. Christa is full of personality and she shares it with all. It’s a great thing to be around and it’s contagious! When Christa gets the ‘look’, it’s game on and a blast to coach, cheer, and watch. She’s friendly to all and we’re glad she’s with us at CFHSV 😊
Christa! This lady is an awesome athlete and always goes hard. She has a big personality, miss seeing her in the 9:15!
Awesome shot of one hard working lady who isn’t afraid to take on a challenge. Christa is committed, consistent, and always ready to throw down. She’s full of energy, trains hard and smart, and never fails to have a good time in the process. She’s friendly, encouraging, and a great addition to CFHSV! Stay after it, Christa! 😃
275-295-305-315 🥴🤒
6+1 Scaled Back Squat W/ BMU
A. 225 then baby steps up
B. 3 rnds scaled life (BMU)
C. Complete sans pistols
Special thanks to Mandee for turning muscle up attempts into reps (“knees up”).
3+4 rx (BMU)
275(7)-290(6)-315(5)-330(4)
7+4 Rx (RMU)
A. 265(7) – 285(6) – 285(5) – 300(4)
B. 7 rounds scaled
– scaled MUs to 8 band assisted strict pull ups and 8 push ups
– scaled the front squats by using the rack
235(7)(70 percent)
255(6)(76 percent)
275(5)(82 percent)
290(4)(86 percent)
6 rounds rx (RMU)
A. Training
B. 7 rx (RMU)
265(7) – 285(6) – 305(5) – 325(4)
8 Rx with Ring MUs
5×5@195
6+4 rx bar
275(7) 295(6) 305(5) 315(4)
8+1 Rx (RMU)
175(7) – 185(6) – 195(5) – 205(4)
6+8 RX ring
A. Back Squats: 315×7, 345×6, 365×4, 405×1
B. 5 + 3 Rx weight, MRX Burpee Chest to Bar