Friday, April 2 2021

Posted by Mandee on April 1, 2021   |   11 Comments



In 15 Minutes establish a 1RM weighted Chest to Bar Pull-up; Weighted Pull-Up (chin over bar) & 1 set Unbroken Max Reps Strict Pull-ups

*perform in order listed

4min AMRAP:

6 Dumbbell Overhead Lunge (1arm, alt legs)   50/35lbs   MRX 35/20lbs
3 Muscle-Ups (bar or ring)   MRX Chest to Bar Pull-Ups
6 Dumbbell Overhead Lunge (1arm, alt legs)

2min Rest

4min AMRAP:

200m Overhead Dumbbell Carry (1arm, switch as needed) then:

10 Dumbbell Snatch (alt arms)

2 Over Dumbbell Burpees

2min Rest

4min AMRAP:

12 Dumbbell Goblet Squats
3 Burpee Muscle-Ups (bar or ring)   MRX Burpee Chest to Bar

6 Dumbbell Shoulder to Overhead (1 Arm, switch as needed)

*Athletes Choice on Order of AMRAPs*

Core & Shoulder Development

1min High Plank Hold
12 DB Windmills Right Shoulder

12 DB Windmills Left Shoulder

1min Low Plank Hold




CrossFit Huntsville will be closed Sunday, April 4th in observance of Easter.



11 responses to “Friday, April 2 2021”

  1. Nathaniel says:

    Brooke! This young lady has been awesome to watch as she has progressed. She’s quiet, kind, and full of fight. Brooke was serious about making gains in her strength and stamina when she joined and that’s exactly what she has done. Always good to see her smile when she walks through the door. Keep it up Brooke!

  2. Mandee says:

    Man, I couldn’t be more proud and excited about this young stud’s fitness journey thus far. Brooke has been consistent and determined since day one, and the gains she has made in her strength and overall fitness are nothing short of awesome! She’s positive, hard working, friendly and kind. Love having her at CFHSV and excited to watch her continued growth as a CrossFitter! Keep after it, Brooke! ☺️

  3. Hal says:

    A. Training strict pulls

    B1. 4 rnds scaled life (c2b)

    B2. 3+2 rnds rx

    B3. 3+5 rnds scaled life (burpee c2b)

    C. Complete

  4. Josh Kennedy says:

    A1: 45# C2B
    A2: 85# chin-over-bar
    A3: 11 reps
    B1: 2+0 Rx, ring MU
    B2: 1+10 Rx
    B2: 1+14 Rx, ring MU
    C: Complete x2
    Good programming.

  5. CJ VK says:

    A. Training & warmup
    B. 4+7 / 4 / 2 rx (RMU / in order)

  6. Bradley says:

    Brooke has made some huge strides in a short time at CFHSV. She is getting stronger and fitter by the day. Keep it up stud!

    A. Training

    B. Performed in order:
    5 Rx (ring)
    4+2 Rx
    3+10 Rx (bar)

  7. Jason Morgan says:

    3+Somethinh Scaled | 2+6 scaled | 2+12 Rx

  8. Nathaniel says:

    4 + 6 rx ( ring MUs )

    4 + 3 rx

    2 + 14 rx ( ring MUs )

  9. Alex says:

    4+7 / 4+1 / 2+14 Rx (RMU, in order)

  10. Justin says:

    3+4/4/3+8 2/1/3 bar mus

  11. Mandee says:

    4+9 rx (bar)
    3+3 rx
    3+3 rx (bar)