Overhead Squat Build-up — E3MOM
10 – 5 – 3 – 2 – 1
5 Rounds For Time: (16min cap)
10/9 Calorie Row/Bike or 200m Run
5 Overhead Squats 95/65lbs RX+115/75 MRX 75/55lbs
5 Front Squats
2 Rope Climb 15’ RX+1 Legless 1 w/Legs MRX 2×10’ or 1×15’
Core & Squat Development
2×10 KB/DB/BB Lunges alt/unbroken
2×10 KB/DB/BB Sit-Up to Press
2×10 Pistols or Scales (alt legs)
2×10 Evil Wheels or Barbell Rollouts
1min Wall Iron Chair sit Holding 25/15lb plate
She’s a Crossfit Rockstar!! Love that girl.
Papa
Precious little tough girl right there! Get it Bex!
A. Training up to 135
(strict pu)
B. 13:15 scaled life
C.
A. Training
B. 15:59 scaled (10 front squats at 75, 1 rope climb high as possible)
185
11:57@95row
135(10)-185(5)-215(3)-245(2)-265
14:13 rx+ (run)
A. 135
B. 11:16 rx+ ( run )
Go ‘head, Top Dog
265, 11:44 rx+ run
95(10)-135(5)-155(3)-185(2)-185
12:42 rx run
185
13:54 plus
Training
10:54 Rx+ (bike)
A. 105-135-165-185-205
B. 13:57 (75lbs, run, legless on rounds 1,3,5)
165
4+19 RX+ run – stood there staring at the rope for 3 min
195
4+22 RX+ run
A. Squat snatch into OHS: 65(5)-95(5)-105(3)-115(2)-130(1)
B. 15:57 RX+ row
Look at that little CrossFit rockstar!!! Love it!
Completed Double (Coming off illness)-
1. Yesterday’s Workout
A: 13.1 – 9+2, RX
B: 13.2 – 220#
– Rest 20 minutes –
2. Today’s Workout
A: OHS Training – 95(7)x5
B: 12:49, scaled/run (All rx, but 6 pull-ups per rope climb)