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Wednesday, June 22 2016

Posted by Naomi Pradia on June 21, 2016   |   34 Comments

Em 1Em 2

 

 

A.  Overhead squat: 5 – 3 – 1 – 4 – 2 – 1        E2MOM

B.  For time:

600m run

21 Military ab-mat anchored sit-ups    RX+ 21 GHD sit-ups

8 sumo deadlift high pull  95/65    RX+ 135/95  (MRX 75/55)

7 hang power snatch

6 overhead squat

400m run

15 Military ab-mat anchored sit-ups  RX+ 15 GHD

6 sumo deadlift high pull  95/65  RX+ 135/95  (MRX 75/55)

5 hang  power snatch

4 overhead squat

200m run

9 Military ab-mat anchored sit-ups  RX+ 9 GHD

4 sumo deadlift high pull

3 hang power snatch

2 overhead squat

 

Check out Mason Dixon’s menu for next week. June 27

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34 responses to “Wednesday, June 22 2016”

  1. Tracy says:

    Emerald!! Strong and beautiful inside and out 🙂 💜

  2. Marisa says:

    Emerald!!! Sweetest, strongest girl I know ❤️

  3. Kobra says:

    Looking good Em! Sweet and Strong!

  4. Mandee says:

    Emerald! This girl knows how to put in work and boy does it show! And she happens to be as sweet as she is strong! Keep it up Em! 🙂

  5. Nathaniel says:

    Em is the real deal! She’s got a work ethic that is unmatched. She’s also as genuine as they come. Keep it up Em!

  6. Naomi says:

    Looking so strong Emerald! She’s always working so hard and pushing the limits! Keep it up girl!!

  7. Dani says:

    Emerald the flower child! She can haul hay, plant vegetables, milk cows and feed goats. Then, she can lift heavy barbells and and make Crossfit look easy. When she smiles, you just want to smile back. 🙂

  8. Haley says:

    Emerald!!! Strong, beautiful, and sweet as they come. Keep at it Em!

  9. jamie cherrypicker says:

    Emerald City! She’s fun to watch, love her grit.

  10. DUKE says:

    Emerald is such a sweet girl….She has worked out with me a lot over the past year..and she pushed me to the max…Have a great day Emerald..

  11. 7:00am Class:
    A: 115(5)-135(3)-165(1)-135(4)-155(2)-175(1) – in my metcons, success for myself! Haha
    B: 11:37, RX+
    – Great class John! 7:00 killing it! Fast times, big PRs!
    – Emerald looking solid! Great athlete and super sweet girl! Keep it up!

  12. Justin says:

    185-205(1)-225-205-225-245
    14:59 rx+

    Emerald is always working hard

  13. Kim W. says:

    A: 135(5)-145(3)-155(1)-145(4)-155(2)-165(X)

    B: 12:35 RX+

    Looking good Emerald!

  14. Nathaniel says:

    A. 155(5) – 165(3) – 175(1) – 165(4) – 175(2) – 190(1)

    B. 12:58 rx+

  15. Bradley says:

    Looking good Emerald!!

    A. 200(5) – 215(3) – 225(1) – 215(4) – 225(2) – 240(1)

    B. 13:19 Rx+

  16. Naomi says:

    A. 65-75-85-75-85-95
    B. RX 13:11 (GHDs)

  17. Mandee says:

    A. 155(5) – 165(3) – 175(1) – 165(3) – 175(2) – 185(1)
    B. 11:05 RX+

  18. Kobra says:

    A. Squat Therapy 🙂

    B. 11:05 RX w/ GHDs

    C. 700yd Swim

  19. Heath sharp says:

    A) 200×5 215×3 225×1 215×4 225×2 235×1

    B) 11:01 Rx+

  20. Heath sharp says:

    A) 200/215/225/215/225/235
    B) 11:01 Rx+

  21. Eric says:

    A) 155-185-205-165-215-225
    B) 12:16 row’d

    Emerald always looking strong especially on her OLY!

  22. Clair says:

    A. 75(5) 85(3) 90(1) 85(4) 95(2) 100(1)
    B. 11:30 Rxd

  23. jamie cherrypicker says:

    A. 110-115-125-115-125-135
    B. 15:29 scaled to row
    All OHS as low as possible

  24. Steve Price says:

    A. 165 x 5, 185 x 3, 225 x 2, 245(F) lost my breath!

    B. 14:39 Rx

  25. Mac says:

    225(x) – 225(3) – 225(3) – 255(1) – 245(4) – 255(2) – 275(1)

    12:22 rx+

  26. Shana says:

    Emerald!!!! Such a sweet friend and a great athlete! 😊
    A: 145(5) 155(3) 175(1) 155(4) 175(2) 190(1)PR*
    B: 15: 🙂 can’t remember the exact time.