WOD:
A. Bench Press and Hang Power Clean Combined Sets: E3MOM
4 bench press —> 4 hang power clean
3 bench press —> 3 hang power clean
2 bench press —> 2 hang power clean
1 bench press —> 1 hang power clean
1 bench press —> 1 hang power clean
B. 15 minute AMRAP of:
3 muscle-ups (bar or ring) OR 3 burpee pull-ups OR 3 pull-ups & 3 dips
6 hang power clean 155/105 OR 135/95 OR 115/75 OR 95/65
9 hand release clapping push-ups OR 9 hand release push-ups
36 double unders OR 36 ski mogul jumps
Check out Mason Dixon’s menu for next week. nov-7
Looking good Macie! Cool pic of a totally awesome person and a natural CrossFit stud! 🙂
Beautiful pistol Macie! Awesome picture of one amazing athlete all around.
Ooooweee! She’s locked, loaded, and dailed in! That’s one bad to the bone pic and chick!! Mace in your face 🙂
Picture-perfect pistol! Probably why she made the today’a cover!
Bench: 185-195-205-215-225 (tendinitis flair in right shoulder, that limited me this morning)
HPC: 155-165-175-185-185
Metcon: 5+3 with ring MU, 135# HPC, HRCPU, and DU
Solid work all week Mr. Kennedy.
Looking good Macie! Keep up the great work.
A.135-135/155-155/185-185/195-215/205-225(x)
B. 4+18 Rx (155#, BMU, HRPU & DUs)
7:00am Class:
A1: Bench Press – 185(4)-215(3)-235(2)-255(1)-260(1)
A2: HPC – 205(4)-225(3)-240(2)-250(1)-265(1)
B: 6+16, RX+ (RMUs, 155#, HRCPUs, DUs)
– It was great to be back in the 7:00am class. John rocked it as always!! Also, I thought I hit a PR at 265# for the HPC. Looking back at my logged scores, this is not the case. I hit 265 back on 18 April 2016.
A1) 185(4)-205(3)-215(2)-225(1)-235(1)
A2) 185(4)-205(3)-215(2)-225(x)-225(1)
B) 3+13 Bar MU / 155lb / clapping
Huge thanks to John for the MU tips!
225-245-275-285-300
185-195-205-225-255
5+1 bar/135
9+7Rx, but went with the light Rx 95lbs.
815 Class: Today’s WOD:
A. Bench Press: 135(3) – 145(2) – 160 – 170(X)
B. Hang Power Clean: 135(3) – 150(2) – 185(1) – 195(1)
C. 6+1 RX with ring muscle-ups, 105#, clapping push-ups and double unders
1015 Open Gym: Yesterday’s WOD:
A. OHS: 155(2) – 170(1) – 185(1) – 200(failed jerk)
B. Squat Snatch: 115(2) – 125(1) – 135(1) – 140(1)
C. 10:46 RX+
BP 265; HPC 245; rx+ 6+7
Was awesome to be back with the OGs @ 7am.
A1. Bench Press – 245
A2. Hang Power Clean – 265
B. 6 + 12 ( in pink )
A1. Bench Press – 205(4) – 225(3) – 240(2) – 255(1)PR – 260(x)
A2. Hang Clean – 185(4) – 205(3) – 225(2) – 240(1)PR – 245(1)PR
B. 8 Rx (Ring MUs/155#/Clapping/DUs)
8:15 Class: Today’s WOD
A: Bench Press: 115(4) 125(3) 135(2) 145(1) 155(1) with a little help! 🙂
B: Hang Power Clean: 125(4) 135(3) 145(2) 160(1) 175(fail)
C: 5+30 RX w/ RMU/105#/ HR Clapping pull-ups
10:15 Open Gym:
A: OHS: 135(2) 145(1) 165(1) 185(1)
B: Squat Snatch: 95(2) 105(1) 115(1) 125(1) 130(1) had to try it!
C: 11:21 RX+