Overhead Build Up E2MOM
8 Push Press – 4 Split Jerks
6 Push Press – 3 Split Jerks
3 Push Press – 2 Split Jerks
1 Push Press – 1 Split Jerk
8min AMRAP:
12/10 Calorie Row/Bike or 200m Run
4 Wall Walks or 8 Handstand Push-Ups RX+ Strict HSPU
12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
Rest 2min
4min AMRAP:
8/6 Calorie Row/Bike or 100m Run
2 Split Jerk or 4 Push Press
8 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
*Split Jerk = 155/105 RX+185/125 MRX115/75
*Push Press = 135/95 RX+155/105 MRX95/65
Shoulder & Flexibility Development
1min Bar Hang (palms facing away)
1min Couch Stretch or Modified Couch Stretch
1min Banded Shoulder Stretch (1min ea arm)
1min Head to Floor Straddle Stretch
1min Bar Hang (palms facing toward)
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands
My man Day! That’s a slick ass hair cut you reppin bro. Looks familiar. Jaime is one of them dogs you ain’t gotta keep inside a fence. He knows how to act. Ain’t gonna chase nuthin or bite anybody. He’s the original ‘Black Shirt’ model too. Day goes way back at CFHSV. He’s still reppin and makin 60 look sexy! All Day!
Let me tell you, this guy is undoubtedly a total stud! Jaime is as down to earth and genuine a person as you’ll meet. He’s been representing CFHSV for forever, and I still smile every time I see him walking my way. He’s laid back and easy going, but he also works incredibly hard in and out of the gym. He’s CrossFit through and through, and as life has changed, he’s adjusted and adapted so that his training best suits his current needs and goals. This guy is an all time favorite of just about everyone, and CFHSV wouldn’t be the same without him! 😊
A. 135 – 165 – 155 – 185 – 165 – 205 – 185 – 225
B. 3+11 rx (hspu) / 2+16 rx+ (pp) 🚣♂️
C. Complete
3+2 rx (ww, run) / 2+10 rx (sj, run)
That’s my man right there!! 😍
3+3 rxd(row,hspu); 2+6 scaled split jerk wt to 80#,row
Jaimie Day is the real deal.
Push Press: 95(8)-155(6)-195(3)-225
Split Jerk: 135(4)-185(3)-225(2)-255
5+3 rx+ (row/shspu)
3+3 rx+ (row/split jerk)
A. Training – built up to 95# strict press for 2 and push press at 135#
B1. 3 + 16 rx w/ wall walks
B2. 2 + 12 rx w/ push press
You can always trust a guy who drinks natty light
135-155-155-175-175-185-185-195
4/2+8 rx strict hspu push press bike
Training, built up to 205 SJ
3+24 rx, run
2+18 rx, run
Extra:
16 – 12 – 8 155# PC
8 – 6 – 4 RMU
Had to adjust today…
A. E3MOM x 5 sets: 60 DUs + 200m run
1:32, 1:30, 1:30, 1:30, 1:29
B. 8min AMRAP:
200m run – 8 bar facing burpees – 8 front squats @55lb
4 rounds
4min AMRAP:
100m run – 4 bar facing burpees – 4 front squats @55lb
3 + 100m + 1 bar facing burpee
It doesn’t get any better than Jaime Day. What a stud!
Push Press: 95(8) – 165(6) – 205(3) – 225(1)
Split Jerk: 135(4) – 185(3) – 225(2) – 255(1)
5+3 Rx+ (strict HSPU and run – did 3 cals on bike at end of AMRAP)
3+100m run Rx+ (2 split jerks)
A.
Push Press 95, 135, 185, 215
Split Jerk 115, 155, 205, 225
B.
1st. 4+7 RX+ SHSPU & Row.
2nd. 3 RX+ Push Press & Row
245 push press
4+13 rx hspu
2+5 rx push press
235 Push Press
2 Rx (Wall Walks)
2 Rx (155 Split Jerk)
Then extra work
5 Rx+ (Row) / 3+2 Rx+ (Row and SJ)
Push Press- 245
Split- 315
4+20 rx (hspu) / 3+8 rx+ (Split and row)
From Floor-
Push Press: 135(8)-135(6)-155(3)-175
Split Jerk: 155(4)-155(3)-175(2)-185
3+15 Rx (Row/HSPU)
3 Rx (Row/Split Jerk)