Mary Beth thrusting some big weight to the sky!
Julie nails the thruster. Perfect extension at the top!
Kelly finishes ANOTHER set!
Ali raising the roof!
Allene dancing with the 45lb bar
2 Rounds
15 sec Superman Hold
15 Sit Ups
15 Front Squats (Light Set/ Heavy Set)
Skill:
Front Squats 3-3-3
WOD: "The Kill"
Teams of 2-3
10 Rds
6 Burpees
9 K2E (scale to Bleacher Knee Raises or Sit Ups)
12 Front Squats 65/45lbs
From the team of 2 or 3, one person will go through the 6,9,12 then rest, while the next person goes, and so on until it comes back to the original person that started. That is one round.
You all look awesome! Wish I could be there. Be back next week for one day I hope!
ReplyDeleteYeah Caleb,
ReplyDeleteThanks for getting that superman hold on there. If you are having trouble getting into correct squat position, do this hold and take notice to the way your back feels. This is the same position it should be in during the squat and all the other lifts that have the squat basis in them. Go get some today!!
Thanks for cropping out may big "arse" and belly. I actually look pretty good lifting that weight. Proud of myself!
ReplyDeleteAs you should be Mary Beth! Crushing the olypic lifts. Did anyone do this workout today? Looks fun!
ReplyDeleteI think we should have monthly crossfit ot the month winners. Every month one person gets a $20 gift card from Atlanticare. We could put out a vote. Any ideas? I am going to post details about the Atlanticare incentives. Hope to get some good feedback!
OK ... I'm back, but takin' it easy. I did half a "KILL" on Thursday with Jenn K. & Alex. Felt great yesterday, but today, I sneezed and it hurt. Just stretching today... and shoveling snow ;-)
ReplyDelete