Happy Birthday Sarah!! One is MEFs long time members! This was Athlete of the Month 5 years ago soon after Sarah started her CrossFit Journey!
Strength:12 min EMOM
1 power clean + 2 Hang Power Clean + 1 full Clean and Jerk
Minute 1 @ 60%,
Minute 2 @ 65%,
Minute 3 @ 70%,
Minute 4 @ 70% Minute 5 @ 75%,
Minute 6 @ 75%,
Minute 7 @ 80%, Minute 9 @ 80%,
Minute 10 @ 85%,
Minute 11 @ 90%
Minute 12 @ 95%
Conditioning: Sarah's Favorite Workout......ANNIE
50-40-30-20-10
DUBS
SIT UPS
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30