Bench Press E3MOM
6 – 4 – 2 – 3 – 4 – Max reps
12min AMRAP
12 Hang Power Cleans 115/75 RX+ 135/95 MRX 95/65
6 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18
3 Burpee Heel Tap/Foot Clap Over Bar
Core Development
1 min Hip Extension Hold
15 Back Extensions
1min Bird Dog Plank Hold (30sec L arm R leg / 30sec R arm L leg)
15 Hip Extension to Glute Ham Raise or 15 Reverse Hypers
Good luck to CFHSV athlete Paul “The Duke” McCrary as he competes this weekend at the 2019 Reebok CrossFit Games! Follow all the action at games.crossfit.com and watch Paul fight to be crowned Fittest on Earth in the Men’s 50-54 age group!
Each workout that I do in the online qualifier and at the games, I have to come up with a process that I believe will help me do my best. Your process would be totally different than my process because we all have different strengths and weaknesses. I write this process down so I can visualize myself doing the workout. So I’m just going to write it down here.
Row Burpee
Set straps on rower where I can get in and out without touching them.
Move barbell up 2-3 feet so my feet don’t hit rower on first set of 10 burpees.
At 3-2-1 go
Sprint to rower
Be disciplined and Row at 1:40 pace + or – 1-2 secs.
Sprint to barbell and hold on. Make it hurt bad.
Two Ropes
Concentrate on trying to get to top of rope in 2 pulls
Front squats need to be steady and unbroken
Relax shoulders on double unders and really control breathing.
Find a focal point while doing double unders
As soon as I’m done with double unders go straight to rope and climb at least one time
You’ve got this, you’re tough and strong minded. Stick with this plan and hold on tight.
You rough, 5. Go on and show em, what we know.
They can’t hang 5
They’re not live streaming the Masters or at least I couldn’t find it-anybody else find it somewhere??! Thanks! Alli
Great Process. The hay is in the barn. Make their ass quit. #ttptb
MAKE IT HURT BAD @pmac
5+6 Rx
185-210-235-210
220-235-250-235-205(8)
7+18 RX+
Paul adding to his legendary status daily, way to go boss!
210(6) – 225(4) – 235(3) – 225(4) – 195(10)
8+18 Rx+
5+8 rx
Your 2nd place finish went good with my lunch today!
8+6 Rx
5+18 Rx+
6:15am Garage:
A: 195(6)-215(4)-250(2)-240(3)-230(4)-220(6)
B: 9+2, RX