Deanna and her awesome support crew at the Novice Prairie CrossFit competition. Chris and the girls stayed all day to cheer mom on while she powered her way through workout after workout. Sometimes your a roll model for people and don't even know it. Other times you need to be a roll model to show the ones you love what they can be capable of if they put their minds to it.
As a coach I couldn't be more proud of you Deanna for putting yourself out there and trying something new.
CrossFit/ADP:
A.
20 Min Build to a max snatch
B.
This test is to be done in two parts and has a total time cap of 5 minutes.
I. Max Unbroken Muscle Ups
II. With the rest of the time on the clock perform as many muscle ups as possible.
Make sure to note how many unbroken reps you have completed and a grand total at the end of the 5 minutes.
Scaled version is to be done in the rack with heels on the edge of two 45# plates with athletes arms in full extension and butt off the ground to start the movement. The athlete must transition and land over top of the rings with the bicep onto of the rings before pressing out of the dip. Minimal pressure must be placed through the heels. Aim for max unbroken reps and a total for the 5 minutes just like the RX'd version.
C.
1000m Row for Time
Damper may be set wherever the athlete wants it. Make sure to set the monitor to count down so you get an exact time on the distance.
Fitness:
A.
15 Min Circuit
5 Double Bell Thrusters
5 Double Bell Front Squats
5 Double Bell Cleans
Rest 1 Min
5 Wall Walks
5 Push Ups
5 Burpees
Rest 1 Min
B.
5 Min Max Double Bell C&J 30/50#
C. 1000m Row for Time
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