Tempo Sumo-Deadlifts E3MOM
5 Sets x 3-5 Reps
**1 second Explode up – 2 seconds Hold/Isometric Squeeze – 3 seconds Down**
Continuously Running Clock for Reps:
0:00-2:00 200m Run/Row to Max Reps Kettlebell Swings
2:00-3:00 – REST
3:00-5:00 200m Row/Run to Max Reps 1Arm/1Leg Kettlebell Deadlifts *switch arms/legs as needed
5:00-6:00 – REST
6:00-8:00 200m Run/Row to Max Reps 1 Arm Kettlebell Shoulder to Overhead *switch arms as needed
8:00-9:00 – REST
9:00-11:00 200m Row/Run to Max Reps Sumo Deadlifts
11:00-12:00 – REST
12:00-14:00 200m Run/Row to Max Reps 1 Arm Kettlebell Shoulder to Overhead
14:00-15:00 – REST
15:00-17:00 200mRun/Row to Max Reps 1Arm/1Leg Kettlebell Deadlifs
17:00-18:00 – REST
18:00-20:00 200m Run/Row Kettlebell Swings
Barbell Load = 255/175 RX+305/205 MRX205/135
Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12kgs
My man Santiago putting in work as usual. There’s not many that work as hard in and out of the gym with such a great attitude than this dude. Santiago is skilled, strong, and loves to push himself to the limit. He’s an even better person. He’s genuine, likable, funny, encouraging, and dedicated. You rock Santiago!
One hard working nice dude…..rockin it @0815
This dude’s personality is as bright as that neon jacket he’s wearing! Santiago is fun, witty, and brings an energy that is unmatched. He’s also a great athlete who works incredibly hard and continues to make big gains in all areas of his fitness. What an awesome addition this guy has been to our CFHSV community! There’s nothing not to love about Santiago! ?
A. Complete
B. 190 RX
135-185-225-255-255
231 rx bike
Santiago is always going hard. He only has one speed and that is all out. He is an awesome dude who is fun to be around. Keep it up stud!
My dancing partner ???
Santiago!! So happy you are at CrossFit Huntsville
Santiago, my brother in Blue !!!! Dude is a STUD !!
A. Tempo Sumo Deadlifts: 315 x 3, 315 x 3, 365 x 3, 365 x 3, 405 x 3
B. 129 Rx
132 rx (run)
Santiago’s heart is as big as his barbell! He also brings energy and excitement to the 8:15 class and I can always count on him to push me to the edge!