Thursday, April 19 2018

Posted by Mandee on April 18, 2018   |   6 Comments



Weakness Work/Progression/Strength Training

*Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min

**List is not all inclusive, use progressions to build up/develop

EMOM for 28 minutes
1-2 Rope Climb w/feet or Legless
8 Pistols (4 each leg)
2-4 Squat/Power Clean
2-4 Squat/Power Snatch
2-5 Muscle-ups (bar or ring)
3-5 Ring Dips (strict or kipping)
3-5 Pull-ups (strict or kipping)
3-10 Handstand Push-Ups (deficit, parallette, strict, kip)
10-50ft Handstand Walk
30-40 Double unders or 10-15 attempts
ODD Lifts/ Odd Objects
i.e. 1st min = 2 MU progressions – 2nd min = 4 HSPU – 3rd min = 6 Pistols 4th min = Rest

6 responses to “Thursday, April 19 2018”

  1. Mandee says:

    Heck yeah! The Aldag family are all bad to the bone CrossFitters, and these two set the example! Melanie and Frank quietly attack every WOD and always give 100%. They are also both kind, humble people who are a pleasure to be around. You two rock! 😄

  2. Nathaniel says:

    Special couple and team right here. Melanie and Frank are class acts that work hard and make CFHSV what it is. Thanks for finding us and keep up the great work you two Stud Muffins!

  3. Chef Tyler says:

    Is this Bradley’s day-before-the-open workout? Melanie and Frank showing us how it’s done!!!

  4. BP says:

    4 rounds: 2 linked RMU / 8 new standard HSPU / 5 butterfly CTB / Rest
    1 legless rope climb (first)
    4 Rounds: 10 Dball cleans 100# / 15 cal Ski
    Last Round: 5 HSPU

  5. CJ VK says:

    1. 3 front squats @ 195#
    2. 3 linked BMU
    3. 15 WBS
    4. Rest

  6. Bradley says:

    That’s an awesome team right there. Melanie and Frank are always working hard. Keep it up studs!