Clean & Jerks E2MOM
3 Cleans – 3 Jerks – 3 Clean & Jerks
2 Cleans – 2 Jerks – 2 Clean & Jerks
1 Clean & Jerk – 1 Clean & Jerk
“Team Mork and Mindy” by DB
15min AMRAP:
P1 = 5 Ground to Overhead
slap hands
P2 = 1 Round Cindy
slap hands
P1 = 1 Round Cindy
slap hands/switch
P2 = 5 Ground to Overhead
slap hands
*continue pattern; alternating/take turns one works, one rests*
Loads = 135/95 RX+165/115 MRX115/75
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
1 Round = 5 G2O & 1 Rd Cindy
Core Development
25 Renegade Rows = In Plank Position Perform one Dumbbell Push-up then a DB row w/each arm = 1 **moderate weight DBs
50 Butterfly ab-mat sit-ups
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Come support our CFHSV Team this Saturday 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!
Kathy! I love this woman so much and I’m so proud of all the hard work she has put in and all the gains she continues to make! Keep it up, Kathy! 😊
It’s my second favorite mother!!! I’m so proud of you, Kathy! Day in and day out, you show up and keep everyone laughing while you make your gains! Love you so much!!! ❤️❤️❤️❤️
Way to get after it Kathy. Proud of you!
Kathy has the right attitude and shows up and that’s why she’s continued to improve in all areas. She’s a hard worker in and out of the gym and gives her all in anything she decides to do. CFHSV became a much better gym when she walked through the door. Keep it up Kathy 😊
9+5 rx solo
13+19 RX+ w/ PD
Kathy is an inspiration! She encouraged me and keeps me motivated!
This lady is amazing! She’s smart, beautiful, funny, loyal and truly my closest friend. I adore her and I’m so proud to call her FRIEND. The best cook, the best mother, and the best person I know. Keep cross fitting Kathy, you make our gym a better place and a lot more fun. I love you. 💜
A: Clean and Jerks –
PC – 185(3)-205(2)
SJ – 185(3)-215(2)
C&J – 185(3)-215(2)-225(1)-240(1)
B: 8+24, RX (solo)