Strict Press & Overhead Squat Build-up E2MOM
6 Strict Press – 6 Overhead Squats
3 Strict Press – 3 Overhead Squats
1 Strict Press – 1 Overhead Squat
3 Rounds For Time: (12min cap)
400m Run /Row or 1km Bike
10 Overhead Squats
10 Shoulder to Overhead
Barbell Weights = 95/65lbs RX+115/75 MRX 75/55
Stretching & Flexibility Development
1min Standing Straddle Stretch
1min Butterfly Stretch
1min Seated Straddle Stretch
1min American Splits Hold
1min Couch Stretch
1min Pigeon/Periformis/Box Stretch
1min Chinese Splits Hold
3min on Favorite Stretches
Marcia looking like she posed for that picture! This lady has been the picture of consistency and I’m so impressed with her drive and determination. She’s been able to balance a focus on form and technique with intensity and continues to make strides in all areas of her fitness. She’s pleasant, friendly, and always willing to listen to coaching feedback. No doubt Marcia will continue to make big gains! Keep after it, Marcia! ☺️
Marcia skipping that rope like a kiddo in their prime! Marcia took to CrossFit like a fish to water. She’s been a great addition because of all the right reasons. And now she’s got her man in the gym with her too and it’s always better when you got the ones you love with you. Marcia has been very disciplined since joining while also being very easy and friendly. It’s been a great combo cause she’s made great gains. Keep Rollin young lady! 😊
A: up to 125
B: 10:03 rx
C: GHD’s and HE’s
Marcia! Looking smooth skipping over that rope! Its been awesome to watch this lady gain confidence, skills and strength. I’ve also been lucky enough to get to coach her girls down at CrossFit Kids! Love seeing the whole family make health and fitness a priority and having fun while doing it!
9:30@115 row
Power clean/squat snatch from the floor:
Strict press: 95(6)-135(3)-155
OHS: 135(6)-165(3)-185
8:42 rx+ (row)
11:43 rxd(row)
A. Strict Press & OHS – 65(6) – 75(3) – 95(1)
B. 8:53 rx
A. 125 for both
B. 7:47 Rx
Look at Marcia floating like a butterfly. She is always going hard.
A. Training with 6 DB strict press and 6 Frankenstein front squats
B. 11:31 Scaled
7:02 Rx+ (bike)
95 – 135 – 135 – 155 – 145 – 185
(ohs from the floor)
8:35 rx (row)
165 (PR)
225
7:30 Rx+
A. 115 – 135 – 155
B. 8:38 rx+ 🚣♂️
C. Swim meet
A. SP: 90-100-110
OHS: 130-145-170
B. 7:42 RX+ (run)
6:55 rx+ row
A. Overhead Squat: 95×6, 135×3, 185×1
Strict Press: 95×6, 135×3
B. 11:43 Rx
A: Strict Press & OHS –
SP: 115(6)-145(3)-160(1)
OHS: 115(6)-145(3)-165(1)
B: 7:22, RX (95#/Run)