Front Squat = 6 – 5 – 3 – 2 – 1 E3MOM
“Nowhere to Hide” by DB
12 minute AMRAP of:
-6 Bar Facing Burpees
-5 Deadlifts 155/105 RX+ 185/125 MRX 125/85
-4 Hang Power Clean
-3 Front Squats
-2 Jerks
Core Development
-1 min High Plank Hold (accumulate)
-25 Evil Wheels
-1 min Low Plank Hold (accumulate)
-25 Hip Extensions
CFHSV Running & Endurance WOD:
600m run into 100m sprint
rest 3 minutes
9 x 100m sprints with 100m recovery walk between efforts
1 mile recovery run
Bunch a bad CrossFitting ladies rowing all out! Sadie, Lacey, Payton, and Shannon wearing it out as usual! Ride those rowers into the ground!
Wear it out!
So many awesome ladies working hard and showing out! Keep it up rockstars 😁
Some pretty and awesome women right there!
215-230-245-260-270
8+3 rx. 185 felt too heavy… 🤷🏻♂️
Dang!
A. 275 x 6, 295 x 5, 325 x 3, 345 x 2, 365 x 1
B. 4 + 18 Rx
Solid.
A. 185(6)-205(5)-215(3)-235(2)-250(1)
B. 6+15 Rx PR* (6+7 Rx last year)
C. ✅
8AM: Running and Endurance
Nursing a tweaked hip so did alternating stationary lunges instead of front squats for strength:
A. 105(6) – 125(6) – 145(4) – 155(4) – 165(2)
B. 7 + 16 RX+
C. Completed
Wow! That’s a lot of rounds
225/245/275/300(x)/300(x)
7 + 8 Rx+
11:30 Open Gym:
5 rds for time:
20 deadlifts @185#
20 cal on assault bike
15 hspu
21:18, RX
365 or 385 at the end
7+9 rx+
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