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Thursday, January 24 2019

Posted by Mandee on January 23, 2019   |   14 Comments

 

 

Alternating Front & Back Squats   E3MOM

10 Back Squats – 10 Front Squats

5 Back Squats – 5 Front Squats

For Time:
50 Barbell Front Squats & 50 Barbell Back Squats   45/35lbs

5min AMRAP:

Run 800m or Assault Bike 2km
Max Kettlebell Goblet Lunges (alt legs stationary)   24/16kgs   RX+ 32/24  MRX 20/12kgs

Rest 3min

5min AMRAP:

Row 800m or Assault Bike 2km
Max Squat Cleans   135/95   RX+ 155/105   MRX 95/65

**Athletes choice on which AMRAP to start with**

 

 

 

Come out and support our CFHSV Team as they lift heavy and seek to defend our 2017 and 2018 Championships at The Big NASTI Weightlifting Competition!

Saturday, January 26th at 9AM

CrossFit Protocol, Decatur, AL

14 responses to “Thursday, January 24 2019”

  1. Nathaniel says:

    Don’t get much better than that! Richard and his big boy Isaiah throwing down together. Love the number of families we have at CFHSV that CrossFit together. And it’s very fatherly of Richard to let Isaiah have the lead in this pic 😉

  2. Mandee says:

    Oh yeah! Young Isaiah leading the way, and Richard following in stride. Two great individuals who make a great father-son team, in and out of the gym! Nothing better than families getting fit and healthy together! 😁

  3. @Cj.vk says:

    A. 98 😔
    B. 35 rx+ (28/7)

  4. E Little says:

    A. 3:58 🤓⏱
    B. 26 rx (bike 22 GL/row 4 SC)

  5. steve price says:

    A. Back Squats: 230×10, 285×5

    Front Squats: 230×10, 285×5

    B. 3:43 Rx

    C. 10 Squat Cleans Rx

  6. Eugene M says:

    A. BS: 180×10, 225×5
    FS: 180×10, 225×5
    B. 2:41 Rx
    C. 45 RX+ (Row, 11xSC/Bike, 34xGL)

  7. Sam W says:

    A: BS/FS: 225×10, 275×5
    B: 3:04 Rx
    C: 36 Rx+ – Bike/26 – Row/10

  8. Michael Little says:

    255/205 (10)
    315/255 (5)

    2:44
    39 Rx+ (40kg, 185)
    ⌚️🦠🏪

  9. Melissa D says:

    2:49/ 35 rx+ (bike/row)

  10. Wesley Branch says:

    A. 180/235
    B. 2:51 Rx
    C. 50 Rx (39 run/11 row)

  11. Mandee says:

    A. 105 / 135
    B. 3:13 RX
    C. 37 reps RX+ (bike/row)

  12. MH says:

    110/145
    2:18 RX
    49 RX+ (bike 36/row 13)

  13. Misty says:

    Richard and Isaiah! So awesome to see this father and son duo throw down together! Two great athletes that continue to get stronger and faster every day!

    A. 115 / 135
    B. 3:57 rx
    C. 33 rx (bike/row)