logo

Thursday, June 30 2016

Posted by Naomi Pradia on June 29, 2016   |   23 Comments

Thomas

 

 

A.  Power Snatch:  3 – 2 – 1 – 1 – 1       E2MOM

B.  3 rounds for time and snatch load of:

600m run

18 kettlebell swings  24/16 kgs.  RX+ 32/24 kgs.  (MRX 20/12 kgs.)

6 over the box jumps  24/20″  (MRX 20/18″)

12 toes-to-bar

power snatch load determines reps

RX  135/95 = 1 rep; 115/75 = 3 reps; 95/65 = 4 reps; 75/55 = 6 reps

RX+ 155/105 = 1 rep; 135/95 = 3 reps; 115/75 = 4 reps; 95/65 = 6 reps

MRX 115/75 = 1 rep; 95/65 = 3 reps; 75/55 = 4 reps; 65/45 = 6 reps

C.  Core Accessory Training

50 GHD sit-ups or 50 Military anchored sit-ups or 50 butterfly ab-mat sit-ups

30 hip extensions or GHR’s or combo both

 

 

Check out Mason Dixon’s menu for next week. July 4

To place an order, click here!

 

 

REMINDER: We will be CLOSED Sunday, July 3rd and Monday, July 4th for the holiday. Barbell Cub is canceled on Saturday as well.

 

23 responses to “Thursday, June 30 2016”

  1. Dani says:

    Thomas! Dude! I envy this squat form!! Super studly!

  2. Mandee says:

    Thomas with a beautiful demonstration of “the CrossFit handshake”…as Dennis would say 🙂

  3. Mac says:

    now that is an air squat!

  4. Nathaniel says:

    My man Thomas is a CrossFit ninja! He’s relentless in attacking movements before they can sneak up on him. That’s a kick A squat

  5. Steve Price says:

    Thomas! What an athlete and super nice to boot.

  6. Bradley says:

    My man Thomas. Looking good with a perfect air squat.

  7. KOBRA says:

    We can all strive to have an air squat like this. Master the basics. Solid Thomas!

  8. KOBRA says:

    A. 135(3) – 145(2) – 155(1) – 165(x) – 165(x)

    B. 18:37 RX+ @ 115(4)

    C. 50 GHDs + 30 Hip Extensions = Completed

  9. CoachDB says:

    Thomas has one heck of a CrossFit Handshake. Looking good. Snatch away today CFHSV.

  10. 7:00am Class:
    A: 145(3)-165(2)-175(1)-185(1)-190(x)
    B: 13:52, RX+ @155(1)
    C: Core complete w/ghds + hip extensions
    – Thomas looking solid!
    – Thinking of you Patty!

  11. Nolan says:

    A. 115(3) 125(2) 135(1) 140(1) 145(1)

    B. 17:38rx @ 135

    C. Completed

    Praying for and thinking of you sweet Patty!

  12. Nathaniel says:

    A. 175

    B. 12:43 rx + @155

    C. Complete

  13. Mimi says:

    A: 65(3)-75(2)-80(1)-85(1)-90(x)
    B: 20:25 rx at 75#
    C: 20 GHD/30 abmat/35 back extensions
    Thomas always displays incredible flexibility and form on all things CrossFit!

  14. Kim W. says:

    A. 95(3)-115(2)-125(1)-130(X)-130(X)
    B. 19:00 RX+ @105

  15. Steve Price says:

    A. 135 x 3 – 155 x 2 – 165 x 1 – 185 x 1 – 195 x 1

    B. 23:44 Rx+ @ 32Kg / 155#

  16. John H says:

    A. (3) 135, (2) 155, (1) 165, (1) 175, (1) 185
    B. 13:20 rx+
    C. Completed

  17. jamie cherrypicker says:

    A. 105-115-135-145(x)-145(x) pressed it our
    B. 18:59 scaled to row, knees ahap, step overs @rx wt

  18. Matt says:

    A: 165 PR
    B: 21:45 RX (135; 24kg)
    C: Complete

  19. Duke says:

    165
    15:39rx+
    Complete

  20. eric says:

    190

    16:32 32kg 135# scaled to row 600 meters

    Done