Tempo Front Squat E3MOM
5 Sets x 3-5 Reps (60-80%)
**3 seconds down – 2 seconds Hold/Isometric Squeeze – 1 second Explode up**
10min AMRAP:
10 WallBall Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’
10 Pull-Ups MRX Ring Rows
REST 1min
2min Finisher/AMRAP:
Max WallBall Sit-Ups or Toes to Bar (athletes choice)
Core, Shoulder & Flexibility Development
30 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands
Of course we got Kyle F. showing us one of the more difficult movements at the gym – the deficit HSPU. Kyle is one of the strongest fastest athletes in the gym and you’d never know it by the way he carries himself. Kyle might be the nicest, most self deprecating, humble, and easiest going dude in the gym. And he’ll kick your butt in any WOD he wants. My hero!
This dude is a total animal and CrossFit stud! Kyle is a rare breed — no bark and all bite. He’s truly the nicest guy you’ll meet, always showering everyone else with compliments and encouragement. But his natural brute strength, combined with his willingness to go deep in the pain cave on every WOD, is unmatched and near impossible to beat. Awesome athlete and an incredible person. So proud to have you at CFHSV all these years, Kyle! 😁
I wanna be like Kyle when I grow up. Wish 6am didn’t have to share him with other classes throughout the day.
A. Complete
B. 7+10 RX / 54 reps
C. Complete
4×85 across
6+12 Rx / 27 ttb
Kyle come in everyday. Ready to work hard. And always smiling.
A. Done. (Bike intervals)
B. 9+10 RX
28 t2b.
165(5)-195(5)-225(5)-255(5)-255(3)
Standard front squats, nursing a bum left knee.
10+1 rx
A. 115 – 135 -155 -155- 175
B. 9+6 Rx
21 T2B
A. 195(4) – 195(4) – 225(3) – 225(3) – 225(3)
B. 12 + 11 rx
C. Finisher = 30 t2b
13+6
33 TTB
A. 125-135-155-155-155
B. 12+3 RX
C. 31 T2B
A. 4 reps @65# across
B. 6+5
C. 24 T2B
Tempo Front Squat: 275 x 3, 275 x 3, 245 x 3, 245 x 3, 245 x 3
9 rounds, scaled to 5 wall balls and 5 pull-ups per round
41 abmat butterfly sit-ups