WOD:
A. Front Squat: 10 – 5 – 1 – 10 – 5 – max reps ย E2:30MOM
B. 2 rounds for time of:
400m row
5 front squats 165/115 or 185/125 0r 205/140 or 225/155
400m run
5 back squats 165/115 0r 185/125 0r 205/140 or 225/155
“FINISHER”
Immediately after completion of WOD:
In 7 minutes, establish a max clean (power or squat)
Check out Mason Dixon’s menu for next week!ย July 20
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Yes finally some heavy weight
Hopefully this is the day you break 185.
Is 225 heavy for you now since you took two weeks off
You’re more of a body weight guy now. You might get hurt playin with moderately heavy weight. Sit this one out
GO Theresa!!! My sweet but fiercely strong friend, always pushing the limits!!!
Gina, I agree Teresa is an animal and worthy of much praise, but THAT is the one and only Sara Z right there!! ๐
Sara Z tearing it up on the rower! Always giving 110%! ๐
Thanks everyone!!!
Sara! My back squat PR star! Sweetest beast I ever met.
That’s a Maryland Terrapin right there! Sara Z. puts in work! Keep it up!
http://www.abc6onyourside.com/sports/features/sports/stories/CROSSFIT-GAMES-UA-Women-in-Search-of-World-Title-167674.shtml#.VacRF7eEf-l
I hope this link is live, Many of you know why I started CrossFit over four years ago. For you that don’t, the video is my fifty year old sister that brings it everyday and has number one in the world directly in her sights next week in Carson.
Thanks for sharing Eric. We had the pleasure of watching her last year at The Games while there to support Dennis. She was awesome and appears to be on pace to be even greater. We’re big fans and CFHSV will be supporting and cheering for her to dominate to the best of her ability again.
Sara! What a gorgeous picture! colorful, vibrant and strong!! Get it!
Sara!!! Killing it on the rower! Love everything about this picture!
Sara!!!! You rock!!!! Awesome photo and super awesome girl!!!
I hate I’m missing this one today (on duty at the fire station).
May try this one tomorrow at open gym.
Looking good Sara!
A. 175-200-225-175-200-225(2)
B. 11:49 @ 185#
C. 240 Power Clean PR
Great picture Sara!
B: 14:02 @ 115# (cleaned it all 4 times, but scaled because I still have to use the rack for back squats)
C: 130# PR power clean
A: 320(PR) X1 for max reps
B: 13:29 @ 165lbs
C: 205 (PR)
That’s what I’m talking about Matt!!! Got that elusive clean PR you’ve been chasing! Nice work ๐
Outstanding! Congrats on both PRs Matt. Wen you ‘pay the bills’ and ‘act right’, good things happen ๐
Wish I could have been with you! Great job Matt, two PR’s in one day!
10@185, 5@205, 1@225, 10@185, 5@215, 5@225
11:23@185
255
10@ 275 – 5@ 315 – 1@ 365 – 10@275 – 5@ 315 – 1@ 365
10:09 @ 225
315
Stayed around for open gym at hit 350 squat clean, PR
KYLE!!! I watched Nate’s video of the 350# squat clean. That was absolutely ridiculous!!! And seriously looked easy for you! Congrats on such a HUGE lift!!!
Kyle “SMASH”! Kyle “SMASH”! That’s some serious Hulk strength right there. Great job Kyle.
255 x 10 290 X 5 335 x 1 255×10 290×5 335×2
10:19 at 225
305 power clean