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Friday, June 4 2021

Posted by Mandee on June 3, 2021   |   11 Comments

 

 

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

11 responses to “Friday, June 4 2021”

  1. Mandee says:

    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! 🙂

  2. Nathaniel says:

    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!

  3. Hal says:

    A. 225

    B. 9:20 rx (rope)

    C. Complete

  4. BP says:

    215 scaled to power, hang power, push jerk
    9:44 scaled to 155 power, hang power, back squat

  5. Bo says:

    A: 175
    B: 11:55 rx (rope)
    C: complete

  6. CJ VK says:

    155-175-195-215-230-245-260(x)
    10:19 rx+ (rope climb 🦧)

  7. Bradley says:

    A. 250

    B. 7:53 Rx+ (rope climbs)

  8. Nathaniel says:

    A. 250

    B. 7:58 rx+ ( rope climb )

  9. Jason Morgan says:

    Nobody like Charlie! Thankful I shared a class with him for a while. Strong as an ox

    A. 205
    B. 10:50 Rx (GHD)

  10. Mandee says:

    A. 175
    B. 7:19 RX+ (Rope climb)

  11. Kim G says:

    A. Training
    B. 14:59 rx (rope)