Tempo Deadlifts E3MOM 5 Sets x 5 Reps @ 50 – 75%
**1sec Explode up -2sec Hold/Isometric Squeeze – 3sec Control Down**
Continuously Running Clock for Reps:
0:00-3:00 = 200m Run/Row or 0.5k Bike
10 Burpess to Max Russian Kettlebell Swings
3:00-4:00 – REST
4:00-7:00 = 200m Run/Row or 0.5k Bike
10 Burpess to Max Dumbbell Snatch (alt arms)
7:00-8:00 – REST
8:00-11:00 = 200m Run/Row or 0.5k Bike
10 Burpess to Max American Kettlebell Swings
11:00-12:00 – REST
12:00-15:00 = 200m Run/Row or 0.5k Bike
10 Burpess to Max Dumbbell Snatch (alt arms)
Dumbbells = 50/35lbs MRX 35/20lbs
Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12kgs
Core & Grip Development
100m Plate/Pinch Grip Carry to 10 Plate Flips
2min High Plank Hold
100m Farmers Walk with DBs or KBs
Oh man. What an amazing photo! Jim L throwing down with one his little studs and having fun in the process. It’s awesome to watch those little ones get after it, but seeing the joy it brings them when they get to do it alongside their mom or dad is just amazing. Jim is a consistent, hard working athlete and his little ones are definitely following in his footsteps! Love it!
There’s another incredible duo showing out at CrossFit Kids. The smiles say so much about what happens when we get to share moments with the ones we love the most. Jim and his little athlete going hard together and enjoying every second of it. Way to lead the way with those kiddos Jim and way to keep up little Eme!
A. 185 – 215 – 215 – 215 – 215
B. 108 rx+
C. Complete
🚴♂️
102 rx
A: complete, sort of… (TEMPO, meaning don’t drop the weights)
C: complete
315 across
174 rx bike
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A. 135 across
B. 83 rx (row)
40 Russian kbs
8 db snatch
26 American kbs
9 db snatch
That’s such a sweet picture! 💕💕
A. 275 – 295 – 300 – 300 – 300
B. 142 rx+ ( bike )
Oh man, I love this pic! Eme and her dad were the perfect team! Eme is such a little stud and I can already tell that big things are in store for her! She has amazing athletic ability, the best attitude and the drive it takes to accomplish big things! So glad I get to spend two days a week with this kid! Jim does an awesome job of setting the bar high for these kids. They sure do have big shoes to fill, but I have no doubt they can do it!
A. 175 across
B. 114 rx+ (run)
A. 275-295-300-300-300
B. 138 Rx+ (run)
A. 175 across
B. 138 RX+ (row)
205 across (49 percent)
129 rx+ (row, 50-31-24-24)
A. 155 across
B. 109 rx+ (row)
A. 135 across
B. 121 Rx Run
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