Front Squats E3MOM
8 – 4 – 2 – 6 – 3
“A Deadly Mile” by DB
For Time:
10 Sumo Deadlifts – 400m Run/Row – 20 Deadlifts
Rest 1min
10 Chest to Bar Pull-Ups – 200m Run/Row – 20 Pull-Ups
Rest 1min
10 Kettlebell Sumo Deadlift High Pull – 400m Row/Run – 20 Kettlebell Swings
Rest 1min
-10 Deads – 200m Row/Run – 20 SumoDeads
Rest 1min
10 Toes to Bar – 400m Run/Row – 20 WB Sit-ups
**Athletes can start at top or bottom**
Barbell Loads = 205/135lbs RX+ 255/175 MRX 165/115
KBs = 24/16kgs RX+ 32/24 MRX 20/12kgs
WBs = 20/14lbs MRX 20/10lbs
Now that’s what I call a spot on finished position! Rosemary locked and loaded, putting in work and looking good in the process. This lady has a quiet way about her, but she makes her presence known when it’s time to throw down. She’s got a great attitude and is always a pleasure to be around. Keep it up, Rosemary! ?
Rosemary back in the house at CFHSV after a short hiatus and boy are we glad to have her back. Rosemary goes way back to the old gym and has always been the real deal. She’s got a sneaky smile that’s genuine and ready to joke. She takes her health serious along with being a strong mom for her two adorable kiddos. Welcome home Rosemary ?
85-95-100-90-100
4+10 Rx, row
Picture-perfect lockout.
A: Training 🙂
B: 19:30 at MRX scale
TC scaled
215(8)-245(4)-260(2)-230(6)-260(3)
19:16 rx+ run (3:21/2:03/3:13/3:24/3:15)
So glad to be back! CFH has helped me get stronger in so many ways over the years. Thanks for having such a great place to be!
Scaled and time capped
A. 185 (6) – 205 (4) – 215 (2) – 205 (6) – 225 (3)
B. 19:11 rx+ (run)
A. 205(8) – 260(4) – 280(2) – 230(6) – 280(3)
B. 16:51 rx+
Beach
3.65 mile run
29:13 (7:59 / mile)
135 – 185 – 205 – 185 – 225
17:55 Rx (Row)
185-205-235-205-255
17:01 rx row
A. 85-95-105-115-120 (I tweaked the rep scheme)
B. 4+10 rx (run- top/down)
Same score as last year ?
18:13 scaled
(95lb DL, all chin over Barr pull-ups, 16kg KB, single leg T2B / row)
Training
18:16 Rx
Runnnnnn
3:39 1000 row PR
5+45 RX+ bike
6:46 mile run (not even close to a PR haha)