Squat Clean to Hang Squat Clean to Front Squat E2MOM x 14min
(build up each cluster)
For Time: (18min cap)
10 Squat Cleans 135/95 RX+155/105 MRX 95/65
10 Wallball Sit-Ups 20/14lbs RX+ GHD
1 Rope Climb 15’ MRX 1×10’ or 10 Chest to Bar MRX Pull-ups
10 Hang Squat Cleans
20 Wallball Sit-Ups RX+ GHD MRX 20/10lbs
2 Rope Climb 15’ MRX 2×10’ / 1×15’ or 20 Chest to Bar MRX Pull-ups
10 Front Squats 135/95 RX+155/105
30 Wallball Sit-Ups RX+ GHD
3 Rope Climb 15’ MRX 3×10’ / 2×15’ or 30 Chest to Bar MRX Pull-ups
Hypertrophy & Flexibility Development
2×20 Bottom’s Up Kettlebell Curls
20sec each Stretch: Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits
2×20 Barbell Curls
Charlie looking focused and ready to move some weight! This man has been committed to CrossFit since the day he walked through our doors many, many years ago. His efforts have undoubtedly led to significant improvements in his overall health and fitness, as even through setbacks, he has stayed the course. He’s a soft spoken, friendly guy who adds so much to our CFHSV community. Keep after it, Charlie! 🙂
Charlie in charge! Can’t say enough good things about Charlie. He’s such a humble nice guy that adds so much to CFHSV. He’s got a gentle spirit until he hears ‘GO’ and then attacks! Charlie is super strong and worked hard through the years to maintain his fitness at CFHSV. We appreciate him and everything he adds to CFHSV. Stay with it buddy!
A. 225
B. 9:20 rx (rope)
C. Complete
215 scaled to power, hang power, push jerk
9:44 scaled to 155 power, hang power, back squat
A: 175
B: 11:55 rx (rope)
C: complete
155-175-195-215-230-245-260(x)
10:19 rx+ (rope climb 🦧)
A. 250
B. 7:53 Rx+ (rope climbs)
A. 250
B. 7:58 rx+ ( rope climb )
Nobody like Charlie! Thankful I shared a class with him for a while. Strong as an ox
A. 205
B. 10:50 Rx (GHD)
A. 175
B. 7:19 RX+ (Rope climb)
A. Training
B. 14:59 rx (rope)