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
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REMINDER: We will be CLOSED Sunday, July 3rd and Monday, July 4th for the holiday. Barbell Cub is canceled on Saturday as well.
Thomas! Dude! I envy this squat form!! Super studly!
Thomas with a beautiful demonstration of “the CrossFit handshake”…as Dennis would say 🙂
now that is an air squat!
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
Thomas! What an athlete and super nice to boot.
My man Thomas. Looking good with a perfect air squat.
We can all strive to have an air squat like this. Master the basics. Solid Thomas!
A. 135(3) – 145(2) – 155(1) – 165(x) – 165(x)
B. 18:37 RX+ @ 115(4)
C. 50 GHDs + 30 Hip Extensions = Completed
Thomas has one heck of a CrossFit Handshake. Looking good. Snatch away today CFHSV.
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!
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!
A. 175
B. 12:43 rx + @155
C. Complete
That’s a ridunkulous time!!!
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!
A. 95(3)-115(2)-125(1)-130(X)-130(X)
B. 19:00 RX+ @105
A. 135 x 3 – 155 x 2 – 165 x 1 – 185 x 1 – 195 x 1
B. 23:44 Rx+ @ 32Kg / 155#
Correction 195 was a no go!
Strong work Steve!
A. (3) 135, (2) 155, (1) 165, (1) 175, (1) 185
B. 13:20 rx+
C. Completed
A. 105-115-135-145(x)-145(x) pressed it our
B. 18:59 scaled to row, knees ahap, step overs @rx wt
A: 165 PR
B: 21:45 RX (135; 24kg)
C: Complete
165
15:39rx+
Complete
190
16:32 32kg 135# scaled to row 600 meters
Done