Front Squat & Back Squat Alt Lifts E3MOM
8 Front Squats – 6 Back Squats
4 Front Squats – 3 Back Squats
1 Front Squats or Back Squats *athletes choice*
11min AMRAP:
9 Back or Front Squats 135/95 MRX 95/65
10 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs
11 Calorie Row/Assault Bike or 200m Run
Pistol & Squat Development
14 Cossack Squats Alternating Legs (7each)
2 Minute Bottom of Overhead Squat Hold with/PVC as close to wall as possible (facing wall)
20 Pistols or Scales (10each leg)
Brandi the warrior! Brandi shows up anytime of the day and goes as hard as she can. She’s been CrossFitting a long time and she continues to make gains, train smarter, and use her fitness outside the gym. She’s also full of personality and encouragement for those around her. She brings effort, jokes, and a great attitude which make any class she’s in better. Keep up the grind Brandi!
Brandi looking strong and steady, locked out and tossing that dumbbell around with no trouble at all. This lady knows how to work and she’s goes hard every time she hears the word “go”! She’s got years of CrossFit under her belt and she puts her fitness to go use outside the gym with her family, too. She’s positive, friendly and always encouraging. Keep it up, stud! 😃
185-205-235-255-285 all back
5 RX BS/TTB/Bike
4+17 rx (t2b/🚴♂️)
A. 155 (8 FS) – 205 (6 BS)
205 (4 FS) – 255 (3 BS)
255 (1 FS)
B. 6+7 rx
T2B/row
A. 185(8 FS) – 235(6 BS) – 250(4 FS) – 285(3 BS) – 330(1 BS)
B. 6+10 Rx (T2B/Row)
6 + 7 rx ( t2b / row )
A. 125(8 FS) – 155(6 BS) – 175(4 FS) – 205(3 BS) – 200(1 FS)
B. 5 + 24 RX (t2b/row)
A. 165(8 FS) – 215(6 BS) – 215(4 FS) – 265(3 BS) – 315(1 BS)
B. 5 + 29 RX (FS/T2B/Row)
Brandi! Looking strong and throwing that DB around like it doesn’t weigh anything! This lady is strong, resilient and is always ready to throw down. Tough as nails and always has a smile as she walks through the door sipping on her coffee. Keep showing us how it’s done!
A. 185(8 FS) – 225(6 BS) – 255(4 FS) – 305(2 BS) – 335(1 BS) – 355(1 BS)
B. 6+10 Rx (T2B/Row)
Great picture, Brandi!
A: 175(8FS)-225(6BS)- 235(4FS)-280(3BS)-300(1BS)
B: 6+10, RX (135#/TTB/Run)
225-275-315-365-345(front)
6+5rx (t2b/run)
Aight den 👍🏼
A. Front Squat: 225 x 8, 275 x 4, 315 x 1
Back Squat: 315×6, 365 x 2
B. 4 + 5 Rx, All row and Front squats @135