Power Cleans & Hang Power Cleans E2MOM
4 Power Cleans – 4 Hang Power Cleans
2 Power Cleans – 2 Hang Power Cleans
1 Power Clean – 1 Hang Power Clean
5min AMRAP
5 Power Cleans 135/95 RX+165/115 MRX 95/65
10 Toes to Bar
REST 2min/Increase or Reduce Weight
5min AMRAP
5 Hang Power Clean 165/115 RX+ 205/135 MRX 135/95
10 WallBall Sit-Ups 20/14lbs MRX 20/10lbs
*athletes choice on which AMRAP to start*
Core Development
15 Russian Twists
30 Barbell Good Mornings
15 Russian Twists
30 Banded Good Mornings
Lauren showing off her picture perfect sumo deadlift high pull finish position! This lady came to CFHSV as a solid CrossFit athlete and has been building on that foundation ever since. She is sweet as can be, super coachable, and always a pleasure to be around. Keep showing up and showing out, Lauren! 🙂
Lauren reppin the high pull like a pro! Lauren has been nothing but sweet with smiles and hard working since showing up at CFHSV. She’s always a pleasure to have in class because of her attitude and effort. Keep representing Lauren!
A. PC: 75-95-100-110
HPC: 85-105-115-120
B1: 4rx
B2: 3+4rx
That’s a picture perfect high pull!
A. PC: 4@145-3@165-2@185
HPC: 4@145-3@165-2@185
B1: 3+8 RX
B2: 4+5 Scaled (145 bar load)
Lauren! Now that’s how it’s done! So sweet, kind, and a heck of an athlete! She brings her A game to the gym every time she walks through the door! Keep showing up and showing out!
A. 105 – 115 – 125 – 130 – 135 – 140
B. 5 rx / 6+1 rx
PC: 185
HPC: 185
WOD: 5+5 RX+ / 5+3 RX+
PC: 165-205-245
HPC: 185-225-245
6+2/5 Rx+
PC: 135(4) – 155(2) – 175(1)
HPC: 145(4) – 170(2) – 180(1)
WOD: 6 / 6+3 RX+
That’s rough, Mandee. Awesome job.
PC: 195(4)-235(2)-265
HPC: 215(4)-255(2)-275
5+14 / 3+6 rx+ (in order)
A.
PC – 165 – 205 – 245
HPC – 185 – 225 – 245
B. 6 rx+ / 5 + 1 rx+
Thank you so much for taking me in and helping me push myself! Appreciate all your advice and kind words!!!
Pc: 135(4) 170(2) 190(1)
Hpc: 155(4) 180(2) 190(1)
6+8rx+
7rx+
185-195-215-225-245-xxx
6@rx
5@rx
165 (4) – 185 (2) – 225 (2)
4+6 | 5+5 Rx (in order)
A. Power Clean & Hang Power Clean:185×4, 205×2, 245×1
B. 5 + 9 Rx@165 / 2 + 12 Rx@135
95-115-135 snatches
5+8/5+3 scaled to 95/115 snatches
135-135-165-165-215-215
3+8 / 4+1
*RX