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
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Emerald!! Strong and beautiful inside and out 🙂 💜
Emerald!!! Sweetest, strongest girl I know ❤️
Looking good Em! Sweet and Strong!
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! 🙂
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!
Looking so strong Emerald! She’s always working so hard and pushing the limits! Keep it up girl!!
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. 🙂
Emerald!!! Strong, beautiful, and sweet as they come. Keep at it Em!
Emerald City! She’s fun to watch, love her grit.
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..
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!
185-205(1)-225-205-225-245
14:59 rx+
Emerald is always working hard
A: 135(5)-145(3)-155(1)-145(4)-155(2)-165(X)
B: 12:35 RX+
Looking good Emerald!
Strong work!
INCREDIBLE!!! Super Strong!
A. 155(5) – 165(3) – 175(1) – 165(4) – 175(2) – 190(1)
B. 12:58 rx+
Looking good Emerald!!
A. 200(5) – 215(3) – 225(1) – 215(4) – 225(2) – 240(1)
B. 13:19 Rx+
A. 65-75-85-75-85-95
B. RX 13:11 (GHDs)
A. 155(5) – 165(3) – 175(1) – 165(3) – 175(2) – 185(1)
B. 11:05 RX+
Whaaat! Mandee, you’re trying to make us guys look bad! Ha! Great, Great job!
Trying? I think she has done it!
Smokin fast and super strong! Nice Work!
Way to go Mandee!
A. Squat Therapy 🙂
B. 11:05 RX w/ GHDs
C. 700yd Swim
I see you, getting your yardage up.
A) 200×5 215×3 225×1 215×4 225×2 235×1
B) 11:01 Rx+
A) 200/215/225/215/225/235
B) 11:01 Rx+
A) 155-185-205-165-215-225
B) 12:16 row’d
Emerald always looking strong especially on her OLY!
A. 75(5) 85(3) 90(1) 85(4) 95(2) 100(1)
B. 11:30 Rxd
A. 110-115-125-115-125-135
B. 15:29 scaled to row
All OHS as low as possible
A. 165 x 5, 185 x 3, 225 x 2, 245(F) lost my breath!
B. 14:39 Rx
225(x) – 225(3) – 225(3) – 255(1) – 245(4) – 255(2) – 275(1)
12:22 rx+
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.
Wow!!!