WOD:
A. Hang Clean & Jerk: E3MOM
3 HC to 3 jerks – 2 HC to 2 jerks – 1 HC to 1 jerk – 1 HC to 1 jerk
B. “Mass Confusion” by DB
1 minute AMRAP of:
3 over the bar burpees
5 shoulder to overhead 115/75 RX+ 135/95 (MRX 95/65)
7 hang power cleans
5 shoulder to overhead
3 front squats
rest 2 minutes
4 minute AMRAP of:
3 over the bar burpees
5 shoulder to overhead 115/75 RX+ 135/95 (MRX 95/65)
7 hang power cleans
5 shoulder to overhead
3 front squats
rest 3 minutes
2 minute AMRAP of:
3 over the bar burpees
5 shoulder to overhead 115/75 RX+ 135/95 (MRX 95/65)
7 hang power cleans
5 shoulder to overhead
3 front squats
Pick up where you left off on each AMRAP
REMINDER: Christmas Holiday Schedule
Friday, 12/23: CFHSV Annual “12 Days of Christmas” WOD during all regularly scheduled classes
Saturday, 12/24: 8AM, 9AM, and 10AM classes. Childcare IS available from 830AM-1115AM. Running & Endurance and Barbell Club are canceled.
Sunday, 12/25: All classes canceled. Merry Christmas CFHSV!
Monday, 12/26: Two classes at 1030AM and 1130AM only. Childcare IS available from 1015AM-1145AM. All other classes are canceled.
Oooweee Tiffany!! This gifted CrossFitter puts in work relentlessly and makes it look easy. Keep grinding Stud!
Tiffany lifting heavy and looking like a boss! Keep working hard Tiff, and it will keep paying off! 🙂
Tiffany lifting heavy!!! This girl is always happy to be in the gym. Keep it up!
Aye! Tiff! You go friend!
Strong Tiff!!!! Such a great athlete and friend!
she supa fly..
Tiff! A truly beautiful girl inside and out. And yep, a gifted cross fitter no doubt!
A. 185-215-230-240(missed the jerk)
B. 4+8 RX+
N8 forgot to turn on the barbell warmers for the 0500 class, that guy is getting lazy
A: 155-165-175-185
B: 4+7 Rx+. Dat was heavy, I probably should gone Rx
You aren’t kidding. That S2O got really brutal. That first round messed me up bad.
Tiffany is terrific and always getting down at CFHSV. All I want for Christmas is her pull-up ability 🙂
–
Hang Power Clean + Jerk =
3@165, 2@185, 1@205, 1@225 made clean failed jerk, reset and attack 215 = success HPC and Jerk at 215
WOD as RXd = 7 rds + 4 reps
Tiff can do it all! Keep it up.
205-225-245-255
6+14 rx+
115 – 165 – 190 – 205(x on jerk) – 205 PR
3+7 Rx.
After not being able to train that consistently over the last few months I feel stronger than ever but I can definitely tell my engine needs a pretty major tune-up.
A. 165(3)-185(2)-215(1)-235(1)
B. 4+9 Rx+
A. 185 (3), 215 (2), 240 x, 235 xx.
B. 5+22 rx+
A. 205(3) – 230(2) – 265(1) – failed the Jerk @270 twice!
B. 6 + 10 rx +
A. 165-185-215-245-250(missed jerk)
B. 6+3 RX+
8:00am – CrossFit MouseTrap – Orlando, FL:
A: Skill
3 Rounds:
10 reps of 2 KB Front Squat (53/35)
ss w/Barbell Hip Raises x 12
(53#dblkbfrtsqt/95#BBhipraises)
3 Rounds:
Banded Face Pulls x 20 reps
ss w/ Standing Internal & External Rotation w/ plate x 12 each side
(Red band/5#plate)
B: POWER
For Time:
20-16-12
Power Clean (95/65)
Hang Squat Clean
OH Lunges
Time = 11:01, RX
– Great coaches and athletes at CFMouseTrap! Felt very welcomed! Didn’t want to wod after getting in bed after 2:30am following a wonderful night at “Mickey’s Very Merry Christmas Party”! Tiffany looking like a beast as always! Keep it up!!
A: 135(3) 155(2) 185(1) 210(1) (PR on hang power clean)
B: 5+1 RX
PR on strength, PR on high skill gymnastics, PR on running…there’s a name for people like you – CrossFitter! Congrats Stud!
Great coaching, programming, and community @ CFHSV. Thank you Coach!
A) 315 hang squat clean & jerk PR
B) 6+3 rx+
A. 145(3)-175(2)-205(1)-215(x) pr on combo
B. 4rx+
A. 125(3) – 155(2) – 175 – 185 – 190
B. 7 + 3 RX+
Nice Mandee!!
A. 225 – 245 missed jerk – 245 missed jerk – 245 missed jerk
B. 4 + 16 Rx+
A. 165, 185, 215, 235
B. 5 rounds RX+
A: 135(3) 145(2) 160(1) 170(1) 185(1) 190(x) I got the hang clean though TWICE! PR!
B: 6+3 RX+
What a stud!