Friday, August 2 2019

Posted by Mandee on August 1, 2019   |   14 Comments

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!

14 responses to “Friday, August 2 2019”

  1. Duk5 says:

    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

  2. Matt Miller says:

    Great Process. The hay is in the barn. Make their ass quit. #ttptb

  3. @pjd says:

    MAKE IT HURT BAD @pmac

  4. Nick Bo says:

    5+6 Rx


  5. Sam W says:

    7+18 RX+

    Paul adding to his legendary status daily, way to go boss!

  6. Bradley says:

    210(6) – 225(4) – 235(3) – 225(4) – 195(10)

    8+18 Rx+

  7. Kim G says:

    5+8 rx

  8. Wesley Branch says:

    Your 2nd place finish went good with my lunch today!

    8+6 Rx

  9. LJ says:

    5+18 Rx+

  10. JJ Millich says:

    6:15am Garage:
    A: 195(6)-215(4)-250(2)-240(3)-230(4)-220(6)
    B: 9+2, RX