Power Snatch – Overhead Squat – Squat Snatch Build Up E2MOM
3 PS – 3 OHS – 3 SS
2 PS – 2 OHS – 2 SS
1 PS – 1 OHS – 1 SS
For Time:
Run 200m or Assault Bike 0.5km
10 Squat Snatch 95/65 RX+ 115/75 MRX 75/55
Run 400m or Assault Bike 1km
15 Overhead Squats
Run 800 or Assault Bike 2km
20 Power Snatch
Core & Flexibility Training
50 Hip Extensions for time MRX 30
2min High Plank Hold
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
2x10sec Back Bridge/Arch
Lace in your face!! Ha! Lacey whippin’ that rope like a smooth CrossFitter. Lacey has been consistent in her growth and gains while being an encouragement to her fellow classmates. Keep it up Lace! 🙂
Oh yeah! Lacey has been committed since day one, and her hard work certainly shows. This lady is focused and determined but always kind and friendly to those around her. You rock Lacey, keep it up! 😁
My strong boo! So fierce and beautiful ❤️
95-95-95
125-125-125
165-205-165
9:28 RX Bike
95-115-135
8:39 rx bike
Oh yeah! That’s one hard working lady. Keep it up Lacey!
A. Training
B. 8:54 RX+ bike
Thanks for a great class and coaching tips mandee and Dustin
PS: 95 – 125 – 155
OHS:105 – 135 – 165
SS: 115 – 145 – 175
8:36 Rx 🚲
10:31 RX+ 🚴🏻♂️
Rested 10:00
Then did chest pump by DB
Not for time
Accessory work complete.
Lacey! Showin’ that rope who’s boss! This lady gets stronger every single day… that dedication sure is paying off! Keep going hard!!
A: 165; 165; 165
B: 12:13 RX
C: Completed
155; 185; 225
9:12 rx+
A1: 135-135-115
A2: 145-145-125
A3: 145-155(x)-145-145
B: 11:54 Rx run. heckuva nice day to be running
C: Complete
Lacey is light on her feet, making jump rope look like a treat! Great job
Get you some of that Chest Pump, Super DUKE
WOD MOD (ribs are tweaked a little)
Back Squat 3=95 3=115 3=135 3=165 3=185
WOD = Aslt Bike 0.5km – 20 DB Power Snatch 50lbs – Row 400 – 15 KB Goblet Squats 70lbs – Row 400m – Aslt Bike 1km – 20 KBS 70lbs
Time = 10:20
Ribs couldn’t hang with Hip Ext or GHD, so did 200m Farmers Carry 2x24kgs
AM Open Gym – Sunday’s WOD – Chest Pump by DB :
8:54 rx
195 across // 9:04 Rx+
AM Open Gym:
Chest Pump: 10:24 (tied PR)
————————————
1130 Class:
A. Training on snatches; OHS 125(3) – 145(2) – 165(1)
B. 10:41 RX+ bike
C. Complete
6:15pm Class:
A1: PS – 115(3)-155(2)-175(1)
A2: OHS – 115(3)-155(2)-175(1)
A3: SS – 115(3)-155(2)-180(1)
B: 8:29, RX w/bike
C: 5 sets of 10xghds + 10xhipextension
– Awesome class N8/Daniel/Bradley!!!
Lacy!! She’s such a phenomenal athlete and a wonderful friend! So sweet!! Keep up all the hard work!!
AM Open Gym – “Chest Pump”
8:56 Rx PR
Then, 11:30 class
A1. 155-185-165
A2. 175-200-185
A3. 200(Power PR)-225-190
All 3s and 2s were TnG.
B. 10:57 Rx+ with Bike