Bench Press Drop Sets E4MOM:
4 sets of the following format:
5-6 Reps @80% then immediately reduce load to around 40-60% and hit max reps
EMOM WOD: 1min Work- -1min Rest
-Min 1 = 10 (MRX 7) Over Bar Burpees to Max Front Squats
-Min 2 = Rest
-Min 3 = 7 (MRX 4) Burpee Pull-ups to Max T2B
-Min 4 = Rest
-Min 5 = 30 (MRX 20) Double unders to Max KettlBell Swings
-Min 6 = Rest
**Repeat the 6min session 2 more times fora total of 3/18min
Athlete Load Choices
Barbell 75/55 or 95/65 or 115/75 or 135/95 or 155/105
KettleBell 20/14kg or 24/16kg or 32/24kg or 40/32kg
Core Development:
25 GHD Sit-Ups
25 Weighted Sit-Ups
25 Butterfly Sit-Ups
Reminder. FREE Nutrition Class this Saturday, October 7th at 9AM!
When I grow up I wanna be like these ladies. So fast and so strong. You girls know how much I love you ❤️
Now that’s what I am talking about! Two strong awesome ladies who keep showing me up and making life so much fun.
Melissa and Haley! These two CrossFit rockstars have been hitting it hard for years and still continue to get stronger and fitter every day! Keep killing it you two!! 😁
I wanna be like them one day! You girls rock!
Lightning and Thunder right there! These two strike often! Haley and Melissa have been pushing and encouraging each other at CFHSV for years. Keep it up!
Two of the best people I know! Love you ladies so much!! Mel and Haley always work hard and have fun in the process!
The bestest buds, looking amazing as usual. I only wish I was as cool and fit as them (I’ll keep trying to keep up!) love you friends!
Y’all are bad to the bone!
Those two are always crushing it! 💪
When I grow up, I want to be like them too!! 😂😂Amazing athletes, amazing moms, friends and just straight up good people! Love yall!
If you can keep up with these two BFFs you are doing pretty dang good. Keep looking and being and doing all the awesomes.
Great picture of two amazing ladies and athletes!!
A.85/5 reps then 55/10 reps
B. 76 reps at 95# and 16kg
Great morning! Thanks Bradley for the coaching!
Yesterday’s WOD
15:54 rxd
Sure going to miss you John! You are a great coach and an incredible athlete. Wishing you the best of luck in your new career adventure!
Haley & Mel are wicked cool.
165(6) then 95(20)
165(6) then 95(15)
165(5) then 95(15)
165(5) then 95(15)
B. 72 Reps Rx (115# & 28kg)
You’re the bees knees Haley McCraw 😘
Melissa and Haley are 2 stud athletes! Keep working hard ladies!
Thanks everyone!
That’s one dynamic duo I’m happy to be part of! Mel D is the real deal in the gym and my partner in crime. I’d be lost without her. Love you Mel 😘
96 reps 155/40
These mamas are awesome!!
95 reps scaled
225×5, 185×9
225×5, 185×6
225×5, 185×5
225×5, 185×6
111 rx (115#, 32kg)