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Monday, December 19 2016

Posted by Mandee on December 18, 2016   |   30 Comments

tiff

 

 

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.

30 responses to “Monday, December 19 2016”

  1. Nathaniel says:

    Oooweee Tiffany!! This gifted CrossFitter puts in work relentlessly and makes it look easy. Keep grinding Stud!

  2. Mandee says:

    Tiffany lifting heavy and looking like a boss! Keep working hard Tiff, and it will keep paying off! 🙂

  3. Haley says:

    Tiffany lifting heavy!!! This girl is always happy to be in the gym. Keep it up!

  4. Katie C. says:

    Aye! Tiff! You go friend!

  5. Shay Shay says:

    Strong Tiff!!!! Such a great athlete and friend!

  6. KOBRA says:

    she supa fly..

  7. Dani says:

    Tiff! A truly beautiful girl inside and out. And yep, a gifted cross fitter no doubt!

  8. BP says:

    A. 185-215-230-240(missed the jerk)
    B. 4+8 RX+

  9. Josh Kennedy says:

    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

  10. CoachDB says:

    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

  11. Bradley says:

    Tiff can do it all! Keep it up.

  12. Justin says:

    205-225-245-255
    6+14 rx+

  13. Rob Latham says:

    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.

  14. CJ VK says:

    A. 165(3)-185(2)-215(1)-235(1)
    B. 4+9 Rx+

  15. John H says:

    A. 185 (3), 215 (2), 240 x, 235 xx.
    B. 5+22 rx+

  16. Nathaniel says:

    A. 205(3) – 230(2) – 265(1) – failed the Jerk @270 twice!

    B. 6 + 10 rx +

  17. KOBRA says:

    A. 165-185-215-245-250(missed jerk)

    B. 6+3 RX+

  18. Jeremy M. says:

    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!!

  19. Matt says:

    A: 135(3) 155(2) 185(1) 210(1) (PR on hang power clean)
    B: 5+1 RX

  20. Heath sharp says:

    A) 315 hang squat clean & jerk PR

    B) 6+3 rx+

  21. jamie cherrypicker says:

    A. 145(3)-175(2)-205(1)-215(x) pr on combo
    B. 4rx+

  22. Mandee says:

    A. 125(3) – 155(2) – 175 – 185 – 190
    B. 7 + 3 RX+

  23. Steve Price says:

    A. 225 – 245 missed jerk – 245 missed jerk – 245 missed jerk

    B. 4 + 16 Rx+

  24. Brian A says:

    A. 165, 185, 215, 235
    B. 5 rounds RX+

  25. Shay Shay says:

    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+

  26. Cam says:

    What a stud!