logo

Saturday, January 25 2020

Posted by Mandee on January 24, 2020   |   5 Comments

 

CHINESE NEW YEAR!

Clean 4-3-2-2-1-1 E2MOM

“Golden Rat 2020” by DB

20min AMRAP:

20 C2B MRX Pull-Ups
20 WallBalls
20 WallBall Sit-Ups or 20 T2B (can mix up)

20 Power Cleans

Loads = 135/95  RX+155/105  MRX 95/65

WBs = 20/14lbs 10/9′  MRX 20/10 9′
WB Sit-ups = 20/14lbs  MRX 20/10lbs

Hypertrophy & Stretching

2×20 Bottom’s Up KB Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)-2×20 Barbell Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

 

 

 

CFHSV Running & Endurance WOD:

4 Rounds of:

1000m run

12 burpees

100m sprint

100m recovery walk, rest 2 additional minutes

 

 

 

 

 

 

********************************************************************

Come support our CFHSV Team TODAY at The Big NASTI! (North Alabama Supertotal Team Invitational) Ten of CFHSV’s strongest athletes will compete for the 2020 Title! 

Where: CrossFit Protocol, Decatur
When: Starts at 9AM! (should be finished by 12pm)

Good Luck CFHSV TEAM!
Melody Adair, Kyle Otte, Mary Helen Saunders, Heath Sharp, Jill Crosby, Brent Brewer, Stephanie Ortega, Dustin Adair, Jamie Flynt and TJ Smith!

 

 

 

 

 

5 responses to “Saturday, January 25 2020”

  1. Duke says:

    260
    4+2 MRX 10 ft. WBS

  2. Justin says:

    245
    3+2 rx t2b

  3. CJ VK says:

    165(4)-195(3)-225(2)-245(2)-255
    2+45 rx t2b

  4. B. A. says:

    That 6:15 class full of tough athletes.

    A. 245 (Squat)
    B. 3+9 RX+ T2B

  5. JJ Millich says:

    CFHsv Workout from Friday, 1/24/2020:
    A: Push Press & Split Jerk –
    PP: 155(5)-185(5)-205(5)-230(2)
    SJ: 185(2)-215(2)-240(2)-265(1)
    B: 5+12, scaled (135#/24”/6 Strict PU per RC)