Mandee

Overhead Squat Build-up E3MOM 9 – 6 – 4 – 2 – 1 For Time: (19min cap) 21 Calorie Row/Bike or 400m Run 15 Overhead Squats 135/95 RX+155/105 MRX 95/65 9 Pull-ups RX+ Chest to Bar MRX Ring Rows 21 Calorie Row/Bike or 400m Run 15 Front Squats 9 Chest to Bar RX+ Muslcle-Ups (bar) […]

Death by Sumo Deadlift EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min “Pick a Challenging weight, yet achievable” Team WOD 16min AMRAP: P1 -200m Run or 0.5k Bike P2 -200m Row *Switch each round* P1 & P2– 8 Synchronized Sumo Deadlifts P1

“Barbell Barbara” by DB 4 rounds, each for time of: (40min cap) 5 Hang Squat Cleans 135/95 MRX 95/65 20 Pull-ups MRX Ring Rows 5 Power Cleans 135/95 MRX 95/65 30 Push-ups 5 Hang Squat Cleans 40 Sit-ups (ab-mat anchored) 5 Power Cleans 50 Squats (air squats to wallball okay) Rest exactly 3 minutes between

Hero WOD “JACK” 20min AMRAP: 10 Push Press 115/80lbs MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12kgs 10 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines,

“The Sprint Mile” (15min cap w/rests) 400m Run/Row – Rest 1min 200m Run/Row – Rest 1min 400m Run/Row – Rest 1min 200m Run/Row – Rest 1min 400m Run/Row *Rest 5min / transition from last runner / time cap* 17min AMRAP: 10 Right Arm Dumbbell Push-ups 10 Left Arm Dumbbell Snatch 50 Doubles or 200m Run/Row

Front Squat Build-up E3MOM 9 – 6 – 4 – 2 – 1 CrossFit SemiFinals Event 3 2024 (RX+) 3 – 6 – 9 – 12 Reps For Time of: (15min cap) Front Squats Bar Muscle-Ups RX+ Ring Muslce-Ups MRX Chest to Bar Pull-ups Barbell Loads = 155/105lbs RX+185/125 MRX 125/75 9min Isometric EMOM Challenge:

Clean Build-up E3MOM 9 – 6 – 4 – 2 – 1 Team WOD “All In! 1 Team; 1 Fight” by DB 3 Rounds For Time: (24min cap) P1 – 11 Calorie Row or Bike or 200m Run P2 – High Plank Hold P2 – 11 Calorie Row or Bike or 200m Run P1 –

“Try To Tabata ” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest 2 minute/rotate Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 Rest 2 minute/rotate Dumbbell Snatch Left Arm Rest 2 minute/rotate Dumbbell Right Arm Thrusters Rest 2 minute/rotate Box Jump/Step-ups 24/20″ RX+30/24 MRX

Hang Power Snatch Build-Up E3MOM 9 – 6 – 4 – 2 – 1 “Pilot’s Precision” by DB 11min AMRAP: 6 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 9 Toes to Bar 12 Hang Pilot Power Snatch 44 Double Unders Core & Snatch Development 3×12 Evil Wheels 3×12 Barbell or PVC Sotts Press (snatch

Bench Press Build-up E3MOM 9 – 6 – 4 – 2 – 1 5 Rounds For Time: (20min cap) 200m Row/Run or 0.5k Bike 10 Power Clean 135/95 RX+165/115 MRX 95/65 10 Bar Dips or 20 Push-ups RX+Strict Ring Dips Rest 1min after Each Round Core & Chest Development 2×10 Banded Push-ups 2x30sec L-sit Hold