In 15 Minutes establish:
1RM weighted Chest to Bar Pull-up
1RM weighted Pull-Up (chinover bar)
1 set Unbroken Max Reps Strict Pull-ups
(perform in order listed)
5min AMRAP:
600m Row/Run or 1.5km Assault Bike
6 Bar/Ring Muscle-Ups or 12 Chest to Bar Pull-Ups or 18 Pull-Ups
Max Kettlebell Swings 32/24 or 24/16 or 20/12
Rest 3min
4min AMRAP:
400m Row/Run or 1km Assault Bike
20 Kettlebebell Swings
Max Bar/Ring Muscle-Us or Chest to Bar Pull-Us or Pull-Ups
Rest 2min
3min AMRAP:
200m Row/Run or 0.5km Assault Bike
4 Bar/Ring Muscle-Ups or 8 Chest to Bar or 12 Pull-Ups
Max Russian Kettlebell Swings
Core Development
20 GHD Sit-Ups w/2sec pause at parallel
20 Hip Extensions w/2sec pause at top
YOGA IS CANCELED TODAY.
*************************************************************
Barbells For Boobs! Saturday, October 5th: 9AM — Donate Today!!
*************************************************************
The CrossFit OPEN starts October 10th! Get signed up TODAY!
*************************************************************
Jake T standin tall with that bell up high. Jake is a heck of a guy and athlete. He can run like a deer and slang weight like a boss. He’s been a great addition to CFHSV and we’re a better gym with him. Keep slangin’!
Jake T is a natural athlete and an outstanding person! He’s consistent and hard working, and his easy going and friendly demeanor is a great addition to any class. Love having you at CFHSV, Jake! 😁
A. Banded strict chin ups 5×5 (elbow tendonitis protocol)
B. 77 (31/8/38) all Bike/32kg/BMU
Great picture!
A. T/35/10
B. 65 run/row/run All 16kg/ BMUs
Thanks for the push and coaching, Bradley!
103 reps 24kg/BMU’S
Tore my hand 😞
0/53/21
36/10/46 1.5pd bar mus
Jake! Now that’s how you swing a kettlebell! This guy is just getting stronger and stronger. Super laid back and kind… great athlete and great person!
796186 619747Hi there, just became aware of your blog through Google, and found that its truly informative. Ill be grateful if you continue this in future. Lots of people will benefit from your writing. Cheers! 341246
… [Trackback]
[…] Read More here: crossfithuntsville.com/thursday-september-19-2019/ […]