Front Squat Build Up 5×5 E3MOM
**Building Up to a 5 RM**
For Time Alternating Reps of: (15min cap)
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Shoulder to Overhead
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Front Squat
Loads = 115/75 RX+ 135/95 MRX 95/65
Core & Squat Development
2 x 50m Front Rack Lunges
2 x 50 Bicycle Crunches
2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb plate
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Home WOD
For Time Alternating Reps Of:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Shoulder to Overhead
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Weighted Squat
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My ride or die, favorite person to cheer for, and fave to watch compete!! That’s the hardest worker I know and I’m beyond blessed to call her friend. Keep it up MH!!!!
Mary Helen looking determined and focused as always! She started at CFHSV years ago and she’s proven she’ll do whatever it takes to keep the gains commin! She’s quiet as a mouse and goes about her business all. day. long! Whether it’s a Box, globo, cycling, running, swimming, theres no quit or rest in her. Keep doin what ya love Mu-ree Hell-on!
Total animal right there. Mary Helen never backs down from a challenge, never passes up an opportunity to put in work, and despite my sincerest recommendations over the years, she never rests either! She is the most efficient worker there is. Give her an hour and she will do more than most do in a week. Ain’t no way to keep up with this stud. ?
Awesome, Incredible, Work Ethic, Grit and determination !!! Mary Helen is the real deal !!!
Keep killing it MH ??????
MH!!! Gosh I love this girl to pieces. I love competing with her and against her. She fights to the end no matter what. She will not be outworked, out maneuvered, or out strengthened. She is trustworthy worthy and a fearless friend. ?
I always said. I’ll quit CrossFit if a girl can lift more than me. I QUIT.
A. 65-85-95-105-110
B. 13:06 rx
We see ya, #282.
245(5) / 12:26 @ 135 scaled S2O to SHSPU
We see chrome pkg really getting after it back there too.
A. 225 (5)
B. 10:57 scaled to HSPU
Too strong ?
Okay damn!
Bailey !!!!!???????????
175-180-180-185-190
9:41 scaled to shspu @95
Love my Huntsville fam ??
A. 125(5) – 155(5) – 175(5) – 200(4)
B. 9:25 scaled to shspu @ 95
Couldn’t catch Bradley!
Y’all were so fast ? couldn’t nobody catch y’all
Looking strong MH! Nobody makes better use of their time than this girl.
8:47 scaled to strict HSPU and 135
A. 275×5
B. 12:28 Rx
115 (5), 205 (5), 255 (3), 305 (1), 255 (5)
9:27 Rx
Big ouch
200 (5)
13:05 scaled to SHSPU