20min to Achieve a 20 RM Back Squat
For Time: (14min cap)
200m Run /Row or 0.5km Bike
Then
2 – 4 – 6 – 8 – 10 Reps of:
Hang Squat Cleans
20 – 18 – 16 – 14 – 12 Reps of:
Toes to Bar
Then
200m Run /Row or 0.5km Bike
Barbell = 115/75 RX+155/105 MRX 75/55lbs
Squat & Pistol Development
20 Cossack Squats Alternating Legs (10ea)
10 Pistols Each Leg or Progressions
20 Bulgarian Split Squats (10ea)
10 Pistols Each Leg or Progressions
Look at that bad a** momma! Nicki is one of a kind and CFHSV is her biggest fan. Nicki is CrossFitting through her third pregnancy and she makes it look way too easy…I know it’s not though. She’s an awesome athlete that backs down from nothin while always training smart. She’s also slick with the humor and got a priceless grin she’ll flash with her jokes and when she’s feelin bad for my jokes.
Bad to the bone!
Oh man, such an awesome photo of one awesome CFHSV mama who makes CrossFitting through pregnancy look way too easy! Nicki is a total stud and a total animal. She is one heck of an athlete who goes hard and pushes her limits every day. She’s got an easy way about her and a great sense of humor that makes her fun to be around, too. Keep rocking and showing out, Nicki! 🙂
225
93 rx+ 🚴♂️
A: 155
B: 14:00 rx
C: complete
A. 105 (20)
B. 13:41 rx (row)
This woman is the real deal! She has mental grit that is unmatched, balanced with an equally sweet spirit! Keep being you, Nicki!
235
13:17 Scaled to 185 hang power
A. 220
B. 10:11 RX+ (run)
230
10:18 rx+
run
A. 280
B. 8:52 Rx+ (run)
A. 270 for 16
B. 9:17 rx+
A. 190
B. 9:30 RX+ (row)
A. 205
B. 12:36 Rx+
I see ya, JaMo. That + looks good on ya.
Run
225
11:56 rx
210
10:56 RX
A. 325 x 15, Next time 😃
B. 75 reps Rx+
A: 185(10)x3
B: 11:52, RX+ (155#/Bike)