Congratulations to CF MVA Athlete, Dede Halfhill on her promotion to Colonel with the USAF!!
Strength:
EMOM x 8
High-hang + Mid-hang Snatch
1-4 @ 70-75%,
4-8 @ 75-80%
Conditioning:
Power Clean Ladder (less than 6 months CF experience, go from hang)
10 Reps at 50% of 1RM
10 Reps at 60% of 1RM
10 Reps at 70% of 1RM
Record time for each set of 10 and total time for all 30 reps.
Not sure what your maxes on lifts are? Start recording your results on your Beyond the Whiteboard (BTWB) account for quick access to these numbers. If you need a new invite to your free account, email info@crossfitmva.com and we’ll send you a new one!
