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Monday, September 16 2019

Posted by Mandee on September 15, 2019   |   23 Comments

 

 

Crazy Cluster Build Up E3MOM

Cluster 1 = 3 Shoulder to 0verhead – 5 Hang Clean – 7 Deadlifts

Cluster 2 = 6 Deadlifts – 4 Hang Cleans – 2 Shoulder to Overhead

Cluster 3 = 2 Shoulder to Overhead – 3 Hang Clean – 4 Deadlifts

Cluster 4 = 3 Deadlifts – 2 Hang Cleans – 1 Shoulder to Overhead

“The Cindy & DT Challenge” by DB 10min EMOM Challange *into*
1 Rep Increase For As Long as Able:

Min 1 = 5 Pull-Ups – 10 Push-Ups – 15 Squats

Min 2 = 12 Deadlifts – 9 Hang Power Clean – 6 Shoulder to Overhead
Min 3 = 5 Pull-Ups – 10 Push-Ups – 15 Squats

Min 4 = 12 Deadlifts – 9 Hang Power Clean – 6 Shoulder to Overhead

Min 6 – 7 – 8 – 9 – 10

*continue EMOM Pattern*

*At Min 11 increase 1rep on each exercise each additional min, until no longer able*

Min 11= 6 Pull-Ups – 11 Push-Ups – 16 Squats

Min 12 = 13 Deadlifts -10 Hang Power Clean – 7 Shoulder to Overhead

Min 13= 7 Pull-Ups – 12 Push-Ups – 17 Squats

Min14 = 14 Deadlifts – 11 Hang Power Clean – 8 Shoulder to Overhead

*continue EMOM Pattern w/1rep increase*

BB Loads =   155/105   MRX 115/75

 

 

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23 responses to “Monday, September 16 2019”

  1. Duke says:

    Those 5 guys are about the nicest people I know. Not to mention give it there all every day.

  2. steve price says:

    Bringing up the rear of four incredible fellas who I am privileged to call my friends. CFHSV is the best !!!

  3. Nathaniel says:

    This crew right here could have started the Renaissance Period. The philosophizing, pondering, scheming, and humor that ensues once they get together is worth its weight in gold. They opine on every subject that matters and some that don’t. They also push and encourage each other and others every day to reach their best. These renaissance men hold court every day at 11:30 and have formed a tight bond. We look forward to this bunch every day.

  4. Mandee says:

    Man, what a group! These gentlemen are as nice as they are strong, as kind as they are hard working, and share as true of a friendship as you’ll find. They show up early, usually stay quite late 😆, and make our lunchtime hours at CFHSV pretty special. Keep keeping on, studs 😁

  5. Fleming Sharp says:

    Some good fellas right there! Keep it up!

  6. Matt says:

    A systems architect manager, an attorney, a fireman, a rocket scientist, and a shrink walk into a CrossFit box…

    Best hour( or 2 hours) of my day.

  7. CoachDB says:

    World Class Awesome PIC

  8. CJ VK says:

    A. 155-185-205-235
    B. 5 rounds Rx (rested then finished w/ a scaled version)

  9. steve price says:

    2 rounds Rx
    WOD to Steve: “You ain’t nothing “ 😂😂😂

  10. Misty says:

    These are some bad dudes! I always look forward to seeing these faces in the lunch crew! Not only are they bad to the bone crossfitters, but they are also great people! Always pushing any encouraging everyone… keeping showing everyone how it’s done!

  11. Kim G says:

    A. 75-95-100-110
    B. Scaled to 75#
    Then did so many different scales during Cindy that I couldn’t keep track! Eventually scaled reps at the end of DT as well.

    That’s some of my favorite CFHSV dudes in that picture!

  12. Bad Beard Day says:

    A. 95-115-135-155
    B. Scaled – 4+26 – Ring Rows Cindy, 115 DT
    Scaled time for rest of 20 minutes.

  13. Nathaniel says:

    9 + 13 rx

  14. Bailey says:

    9+18 rx

  15. JJ Millich says:

    A: 145-190-215-240
    B: 7+21, RX
    – Good lookin group of studs!

  16. Mandee says:

    A. 125 – 135 – 145 – 155
    B. 9 + 22 rx

  17. Bradley says:

    Whole bunch of studs in that pic. Some great dudes!

    165-185-205-225

    10+24 Rx

  18. MH says:

    115-125-135-140
    11+28 RX

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