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Thursday, July 2 2020

Posted by Mandee on July 1, 2020   |   8 Comments

1 Power Clean to 1 Front Squat   EMOM

1 – 1 – 1

Rest 2 min/adjust weights

1 Hang Squat Clean to 1 Front Squat

1 – 1 – 1

Rest 2 min/adjust weights

1 Power Clean to 1 Hang Squat Clean

1 – 1 – 1

3min AMRAP:

6 Power Cleans   95/65   RX+115/75   MRX 75/55

3 Over the Bar Burpees
6 Front Squats
3 Over the Box Burpees   24/20″   RX+ 30/24″

REST 3min / adjust weights

3min AMRAP:

6 Hang Squat Cleans   115/75   RX+135/95   MRX 95/65

6 Over the Box Burpees

REST 3min / adjust weights

3min AMRAP:

3 Power Clean   135/95   RX+155/105   MRX 115/75
3 Over the Bar Burpees
3 Front Squats
3 Over the Box Burpees

**can use hands on all over box jumps, start at top or bottom**

8 responses to “Thursday, July 2 2020”

  1. Nathaniel says:

    That’s a great pic of a great couple! Melanie and Frank putting in work together in their usual spot. These two always show up together, wod together, and leave together. It’s awesome to see. They’re quiet, polite, hard working, and if you’re lucky you might catch Melanie’s smile and a joke from Frank. Thanks for calling CFHSV home you two!

  2. CJ VK says:

    165-195-225
    165-195-225
    195-225-255

    2+3/3+1/3+2 rx

  3. Regina says:

    75//85//95
    1+16 / 2+4 / 2 Rx

  4. Nathaniel says:

    3 + 1 rx+

    3 + 2 rx+

    3 + 6 rx+

  5. Kent M. says:

    A.)155 across/ 185 across/ 195-205-225
    B.) 2+9/ 2+7/ 2+8 RX

    Hot today in the barn…

  6. mandee says:

    Melanie and Frank are an awesome couple who show up and show out together almost always! They are both smart, hard-working CrossFitters who know how to push themselves and continue to improve their health and fitness. And they are both as kind and polite as can be 🙂 Keep rocking, you two!
    ******************************************
    A. 135 – 145 – 155
    145 – 155 – 165
    155 – 165 – 170
    B. 3 RX+ / 3 RX+ / 4 RX+

  7. Justin says:

    185-195-205
    185-195-205
    185-195-205
    3+11/3+3/4 rx

  8. Misty says:

    Frank and Melanie! Awesome couple and great athletes! These guys are consistent and go all out every time they walk through the door! I know they have set a great example for their kids because they are amazing athletes as well! Keep it up!!