“Abbate“
For time:
Run 1 mile
21 Clean & Jerk 155/105#
Run 800 meters
21 Clean & Jerk
Run 1 Mile
Compare to July 4, 2024.
Holiday Schedule
Friday, July 4th: There will be an 8am and 9:30am class offered with all other classes canceled.
Saturday, July 5th: There will be the regular 8am and 9am classes offered with open gym from 10am to 11am.
135-180 w Katie
RX 23:50
Strength: 1 C&J EMOM
4×1@ 135
6×1 @ 155
WOD Rx’d
29:32
(2024 – 31:44)
(2023 – 29:55)
C&J up to 115#
WOD 26:22
Scaled last 2 runs by half.. had to jet at 9.
Strength
195-195-195-195-195-225-225-235-235-245
WOD RX’d
34:19
Strength w/Miranda
EMOM c&J
Finished at 180#
“Abbate”
Rx- 30 min even
Holy humidity
2024- 28:55
2023- 27:13
2022- 29:29
2021- 31:29
Strength: all at 155
WOD Rx’d
33:54
Not a PR, not my worst
Emerald Coast CrossFit in Panama City Beach, FL
WOD
5 Rounds for time of:
38 Air squats
19 Alternating DB clean & jerk@50#
38 Double unders
19 Calorie Row
Made 4 rounds + 20 air squats at 25 minute cap
Happy 4th CFJ!
C&J up to 215#
WOD: As RX’d
49:40
C&J
Up to 185#
WOD RX
31:15
C&J up to 215#
WOD: As RX’d
35:15
C&J
185-205-205-225-225-235-245-245-255-265
WOD: 33:20 Rx
C&J 85/95/95/105/105/105/115/115/120/120
WOD w/ 85# 35:16 all runs with Alec
EMOM for 10 mins: 1 C&J
3@155
3@185
3@205
1@225
“Abbate” Rx’d
28:36
2024: 27:53
2023: 26:09 (pr)
2022: 29:02
2021: 29:06
Strength
Up to 245
Wod RX
27:42
Clean and jerks
EMOM: 115-125-135
E2MOM: 135-145-155
WOD w/4k bikes did do the 800m run
26:46
C&J 8-7-6 then 8 and singles
Abs
2024 34:25 w/run
2023 26:28 w/bike
2022 35:25 w/run at home gym
Strength 55-65-75 to the end
WOD w/bike &55#
29:19