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Tuesday, January 7 2020

Posted by Mandee on January 6, 2020   |   13 Comments

 

 

Overhead Squats   E3MOM

5 – 5 – 5 – 5 – 5 

For Time:
Overhead Squats   6 – 9 – 12 – 9 – 6
Box Jumps/Step-Ups   9 – 18 – 36 – 18 – 9

Muscle-Ups   MRX Chest to Bar + Dips   3 – 6 – 9 – 6 – 3

*or*

Rope Climb   1 – 2 – 3 – 2 – 1

Loads =   115/75   RX+135/95   MRX 95/65

Box =   24/20   RX+ 30/24   MRX 20/18

MUs =   Bar or Ring

Rope =   15′   MRX 10′

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2 x 20sec Couch Stretch
2 x 20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2 x 20sec Butterfly Stretch

2 x 20sec American Splits

13 responses to “Tuesday, January 7 2020”

  1. Nathaniel says:

    Slick Rick with a vice grip on that barbell!! Rick shows up at 6:15 after a long day and gives. it. his. ALL. He’s a multi talented dude that gets it all done. Keep showin us how it’s done stud cause you’re rockin!

  2. Mandee says:

    Cool shot of one cool dude! Rick is a total stud. He’s been working all aspects of his fitness for years and continues to make gains. He brings his quiet, laid back attitude and gives it his all. Keep rocking, Rick! 😃

  3. Kathy shelton says:

    Rick is always this focused. Good shot!

  4. Bryant Fair says:

    I’d recognize that goatee/pony-tail combo anywhere. Slick Rick goes hard and heavy every day. Keep at it, my friend!

  5. CJ VK says:

    A. 155-180-205-220-235(2)
    B. 16:00 rx+ (rmu)

  6. Kim G says:

    A. 55-65-75-80-85
    B. 15:50? Scaled weight to 65#
    Step ups/Rope climbs

  7. Sam W says:

    I’ve known Rick for a long time that pre-date our days of CrossFit. Super talented and all around great guy!

    11:20 rx (bmu/step ups)

  8. URL says:

    … [Trackback]

    […] Read More here: crossfithuntsville.com/tuesday-january-7-2020/ […]

  9. B. A. says:

    Look at Rick about to throw up big weight….

    A. heavy..
    B. 14:27 RX (Ring MU @135)

  10. MH says:

    120-145-165-175-185
    10:17 RX+ RMU Box Jumps

  11. Mandee says:

    A. 105(5) – 120(5) – 135(5) – 145(3) – 150(5)
    B. 15:54 RX+ ring MU

  12. Bradley says:

    A. 155-180-205-220-235 -all 5 reps

    B. 11:53 Rx+ RMU

  13. Nathaniel says:

    16:08 rx+ ( ring mu’s and box jumps )