![](https://i0.wp.com/www.crossfitrailtrail.com/wp-content/uploads/2017/09/FB_IMG_1505073963093.jpg?resize=720%2C960&ssl=1)
Congratulations to these awesome ladies (Ashley , Nicole and Kylie) for doing their first CrossFit competition! We are very proud of you!
Warm Up and Mobility
Oly
Jerks
Push Press
3 x 3
Split Jerk
3 x 3
Or
Strength
Back Squat
5 x 2
“The Cheese to my Macaroni”
EMOM 6
Power Clean + Low Hang Power Clean + Hang Power Clean
EMOM 6
Power Clean
OLY: Split Jerk 185
WOD: 215
Thanks for the help PJ, nice work 6am!
STR – % make up from 8/29
WOD – 205# felt good, failed two attempts at 225#
Nice work 6am, thanks PJ!
WOD: 95#, failed 3 times at 100#
OLY
Thanks, Pj! Great work, 5am!
STR – Back squat 45/55/65/75/85
EMOM – Power Cleans 95# Failed at 100# twice 🙁
I had really hoped that I would get the 100…next time for sure. At least my form had improved!
Great work All Stars…some seriously heavy lifting done!
Thanks Coach PJ!
OLY: 215# (f 245#)
WOD: 225#
Way to get after it 6 am! Thanks PJ!
STR: Caught up on % work
WOD: 90# (5# PR!) tried to lift it a second time at the end and failed. Working on dialing in my form as I start to work on pulling from the floor.
Thanks Gaff! Great job 4:30, love EMOM day!
Way to work today, Ashley!
1800
>STRENGTH-BAck Squat 5×2
135,155,185,215,245
>WOD – Pwr Clean
225#
235#fail
>CONDITIONING- 1mile run with 20# vest
Thank you MAC!
Wednesday 9/13/17
Strength
Back Squat 5 x 2
Kept it light and worked on keeping my core tight, worked up to 2 x 105#
WOD: up to 105#
Worked on smooth pull from the floor but need to go back to working from the hang. Not getting back to high hang before pulling.
Thanks for the tips, Michelle!