Thursday 191212 bike, db snatch

Thursday 191212 bike, db snatch

“60/60”
12 RFT *Alternate Full Rounds with a partner
resting partner holds in hollow on ground on even rounds
and holds in arch on ground in odd rounds
10 Cal Bike
10 DB Snatch 70/50

Tuesday 191210 pull-up,  kB swings, ttb, bmu

Tuesday 191210 pull-up, kB swings, ttb, bmu

Strict Pull Up Work
5×5 ; :90 rest; 15 min Cap
L1 Negatives
L2 3 Position Segemented Pullls
L3 Light Band
L4 BW
L5 Weighted

“21 for 15”
15 Min AMRAP
9 KB Swings 70/53
7 TTB
5 Bar Muscle Ups*
*Scale with 5 Pull Ups and 5 Push Ups

Friday 191206 Snatch

Friday 191206 Snatch

“Beautiful Snatch Development Week 3/12”
1 Snatch Pull+ 1 Hang Power Snatch + 1 Hang Squat Snatch
8×1 complex ; rest 2 mins

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.

Randy
75 Power Snatch 75/55

Thursday 191205 row, wall balls, bar muscle ups

Thursday 191205 row, wall balls, bar muscle ups

On this date, 2 years ago I realized a long time dream and purchased CrossFit Mendota from CFM’s founder, Pat Costello.

My business’ name is Armored Path, LLC.

It has been a wonderful journey thus far. Thank you for your continued support and Cheers to many more years of fitness at CFM!

“Armored Path, LLC”
20 Min AMRAP
17 Cal Row
12 Wall Ball Shots 20/14
5 Bar Muscle Ups