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Saturday, October 20 2018

Posted by Mandee on October 19, 2018   |   7 Comments

 

 

TriFecta Build-Up

5min to build up to a Heavy Hang Snatch

5min to build up to a Heavy Thruster
5min to build up to a Heavy Clean & Jerk

For Time:
10 Bar Muscle-Ups   MRX Burpee Pull-Ups

10 Clean & Jerk   135/95   RX+ 165/115   MRX 115/75
20 Chest to Bar Pull-Ups

**Lower weight**

20 Thrusters   115/75   RX+ 135/95   MRX 95/65

30 Pull-Ups

**Lower weight**

30 Hang Snatch   95/65   RX+ 115/75  MRX 75/55

Core & Lunge Development (1-2 rounds)

100′ Walking DB Lunges on Shoulders
10 GHD Sit-Ups to 20sec Hold to 10 GHD

10 Hip Extensions to 20sec Hold to 10 Hip Extensions

 

CFHSV Running & Endurance WOD:

1600m run

80 air squats

1200m run

60 air squats

800m run

40 air squats

400m run

20 air squats

200m run

10 air squats

 

 

Our Annual Barbells For Boobs event is Saturday, October 27th! Help CFHSV repeat for the fourth year in a row as Alabama State Champions! Get registered today and start fundraising!!

7 responses to “Saturday, October 20 2018”

  1. @CJVK says:

    A. 185/215/245
    B. 11:57 Rx

  2. Chef Tyler says:

    225/225/285

    14:37 Rx

    That’s way worse than it looks!

  3. Wes B. says:

    A. 155/ training/ training
    B. 10:45 Rx

  4. Mel D says:

    13:25 rx+

  5. Nathaniel says:

    A. 165 / 185 / 215

    B. 10:35 rx +

  6. MH says:

    Train
    10:00 RX+

  7. Bradley says:

    A. 205/225/245

    PR for Hang Squat Snatch at 205

    B. 12:21 Rx+