Tempo Bench Press E3MOM
5 Sets X 5 Reps @ 50-70%
**3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up**
Sprint Chipper #2
14min AMRAP:
4 Over the Bar Burpees
6 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55
8 Barbell Push-ups MRX Push-ups
10 Deadlifts
12 WallBall Sit-Ups 20/14lbs MRX 20/10lbs
Rest 1min after Each Round
Chest & Core Development
2×15 DB/KB Bench
2×15 Evil Wheels
2×15 Dips (ring & bar)
2×15 Banded Push-Ups
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Home WOD
5 Rounds of:
4 Burpees over an object
6 Sumo Deadlift High Pull
8 Push-ups
10 Deadlifts
12 Weighted Sit-ups
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Heck yeah Adam! Get up there and make it look smooth and easy. Adam is one high skilled, hard working, easy going dude. Glad you found us dude and keep up the awesome work.
Adam showing off just one of his many skills! This guy is a well-rounded, balanced CrossFitter and it’s been a joy to have him join our CFHSV community. Stay after it, Adam! ?
A. 60# x5 sets of 2 tempo/3 regular
B. 5+2 rx
6+1 rx+
6 RX
7 + 2 rx+
7+32 Rx+
Andrew and I made it in for the 5:15PM class
Bench Press
Andrew: 75-75-85-85-85
Josh: 155-175-175-175-175
Metcon
Andrew with 6+0, 65# and 14# WB
Josh with 5+34, Rx+ with 30# WB
Accessory: complete
Pleasant afternoon for some CrossFit!
7 + 4 RX+
7+2 Rx+
175 across
6 Rx+