Front Squat “Pick-em & Hold-em” by DB
E3MOM = 10 – 10 – 10 – 10 – 10
*1st 10 to determine load, then Pick it & Hold it*
CrossFit SemiFinals Event 3 2024 (RX+)
3 – 6 – 9 – 12 Reps For Time of: (15min cap)
– Front Squats
– Bar Muscle-Ups RX+ Ring Muscle-Ups MRX Chest to Bar Pull-ups
Barbell Loads = 155/105lbs RX+185/125 MRX 125/75
*compare to Jul 12, 2024*
9min Isometric EMOM Challenge:
Min 1 = Handstand Hold
Min 2 = Iron Chair Hold on Wall
Min 3 = Bar Hang/Hold
Min 4 = Barbell Hold Overhead
Min 5 = WB Deadbug Hold
Min 6 = High Plank Hold
Min 7 = Hollow Hold
Min 8 = Low Plank Hold
Min 9 = Bar Hang/Hold (opposite grip)
*must go straight from hold to next in order*
135 across
12:24 bar mus
A. 185-185-185-185-185
B. 9:46 scaled life (c2b)
C.
Scaled 13:32. Finished my second year in CrossFit and finally did a good pull-up! Woohoo!!!!
135(10)-185(10) x 4
3+17 rx+
7/12/24: 8:28 rx
Correction: 3+19 rx+
185(10)-245(10)x4
6:53 Rx+
A. 185
B. 10:26 rx+
135 across
13:10 rx+
115 across
12:00 RX+
125
3+17 RX+
155
11:52 Rx+