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Thursday, December 10 2020

Posted by Mandee on December 9, 2020   |   10 Comments

 

 

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

10 responses to “Thursday, December 10 2020”

  1. Nathaniel says:

    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!

  2. Flying J says:

    One hard working nice dude…..rockin it @0815

  3. Mandee says:

    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! 😁

  4. Hal says:

    A. Complete

    B. 190 RX

  5. Justin says:

    135-185-225-255-255
    231 rx bike

  6. Bradley says:

    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!

  7. Kcoop says:

    My dancing partner 🔥💃🏻

  8. MH says:

    Santiago!! So happy you are at CrossFit Huntsville

  9. steve price says:

    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

  10. Kim G says:

    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!