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Saturday, May 23 2020

Posted by Mandee on May 22, 2020   |   8 Comments

 

 

Cluster Build-Up     E2MOM

1 – 1 – 1 – 1 – 1 – 1

-3 Deadlifts to
-2 Hang Clean (squat or power) to

-1 Shoulder to Overhead

“Run, Row, & Go DT” by DB

For Time: (18min cap)

20 Toes to Bar
*1 Round of DT
200m Run / Row or 0.5km Assault Bike

15 Toes to Bar
*2 Rounds of DT
400m Run / Row or 1km Assault Bike
10 Toes to Bar
*3 Rounds of DT
800m Run / Row or 2km Assault Bike

*1 Round of DT = 12 Deadlifts – 9 Hang Power Clean – 6 Shoulder to Overhead

Barbell Loads =   155/105lbs   RX+ 205/135   MRX 115/75

 

 

CFHSV Running & Endurance WOD:

For Time:
1200m run, rest 3 minutes

8 x 100m sprint, 100m recovery walk between efforts

1200m run

***********************************************************************

Home WOD

For Time:

10 V-ups or Sit-ups

10 Ground to Overhead

200m run 

15 V-ups or Sit-ups

15 Ground to Overhead

200m run

20 V-ups or Sit-ups

20 Ground to Overhead

200m run

15 V-ups or Sit-ups

15 Ground to Overhead

200m run

10 V-ups or Sit-ups

10 Ground to Overhead

***********************************************************************

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8 responses to “Saturday, May 23 2020”

  1. Mandee says:

    Cool shot of one cool, calm and collected dude. Everybody loves Mac, and rightfully so. Top notch person, natural athlete, great friend. And If you’re wondering, this guy loves running in the rain! 😁 You rock, Mac!

  2. Nathaniel says:

    Runnin in the rain! Rain or shine CrossFitters show up. Macs been showin up and showin out for years at CFHSV and he still ain’t scared of a down pour. Mac is as good as they come in and out of the gym. Glad the McCraw family found Huntsville and CFHSV. Keep playin in the puddles buddy!

  3. Duk4 says:

    235
    10 deadlifts in the last round of DT and then I started waving my white flag

  4. CJ VK says:

    Long legged Mac daddy, there isn’t a nicer dude.

    260 / 2+64 rx

  5. Nathaniel says:

    A. 240

    B. 2 + 91 rx ( 625m at cut off )

  6. Bradley says:

    240/17:50 Rx

  7. MH says:

    190
    2+91 RX+ 1.5 km into the last bike

  8. Mandee says:

    A. 170
    B. 17:41 RX row

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