Overhead Squat Build Up 5 x 4 E3MOM
“An AMRAP Chipper” by DB
3min AMRAP:
12 Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′
6 Wallball Sit-ups
rest 2 minutes
3min AMRAP:
6 Overhead Squats 115/75 MRX 75/55
12 Pull-ups MRX Ring Rows
rest 2 minutes
3min AMRAP:
12 Hang Power Cleans
12 Hand Release Push-ups
rest 2 minutes
3min AMRAP:
6 Sumo Deadlift High Pull
6 Front Squats
Squat & Core Development
10 Kang Squats
15 Evil Wheels
20 Butterfly Ab-mat Sit-ups
10 Pistols (each leg)
15 V-ups
20 Kettlebell/Dumbbell Overhead Lunges (alt legs)
Hey momma ♥️
95-125-155-185-225(3)
4+14 / 2+11 / 2+5 / 2+8 rx
A. 95-135-145-155-165
B1. 4+3 rx
B2. 2+2 rx
B3. 2+18 rx
B4. 3+6 rx
C. Complete
Love this picture Mel!!
A. Built up to work weight – 115
B. 4 + 8 / 3 + 1 / 2 + 18 / 3 + 3 rx
Nice shot of Melissa taking a CrossFit Knee. Keep rockin young lady
Melissa! That’s one STRONG mama! Awesome pic!
A. 65-76-80-85-90
B. 4+1 / 2+7 / 2+12 / 3+7 rx
95-135-155-185-195
4+2 / 2+11 / 2+8 / 3+4 rx
A. 115-115-115-135-155 (From the floor, squat snatch for first)
B. 4+5 | 2 (Scaled butterfly work) | 2+11 | 2+6
235(4) – 265(3)
5+4 // 3+14 // 2+20 // 3+2 RX+
235(4)
5+6 / 4+9 / 2+22 / 4+4 Rx
140(4)
3+12/ 4/ 3+6/ 4+6 RX