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**
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!
165-195-225
165-195-225
195-225-255
2+3/3+1/3+2 rx
75//85//95
1+16 / 2+4 / 2 Rx
3 + 1 rx+
3 + 2 rx+
3 + 6 rx+
A.)155 across/ 185 across/ 195-205-225
B.) 2+9/ 2+7/ 2+8 RX
Hot today in the barn…
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!
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A. 135 – 145 – 155
145 – 155 – 165
155 – 165 – 170
B. 3 RX+ / 3 RX+ / 4 RX+
185-195-205
185-195-205
185-195-205
3+11/3+3/4 rx
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!!