Tuesday, December 1 2020

Posted by Mandee on November 30, 2020   |   14 Comments



12min EMOM

1st Minute – 2 Strict Press to 4 Push Press to 3 Split Jerk (alt leg)
2nd Minute – REST
3rd Minute – 1-3 Strict Handstand Push-Ups to 3-6 Kipping Handstand Push-Ups to 6-12 Push-ups

4th Minute – REST

*Perform 3 times*

13min AMRAP:

3 Power Cleans   135/95   MRX 95/65
4 Hang Cleans
5 Shoulder to Overhead
6 Barbell Push-Ups   MRX Push-Ups

7 Over Box Jumps   30/24″   MRX 24/20″

*can jump over whole box, step on (if stepping both feet touch the top), you can use hands.

Core Development

Accumulate 1min L-Sit HANG

30 BarBell Sit-Up to Press
30 Hollow Rocks

14 responses to “Tuesday, December 1 2020”

  1. Nathaniel says:

    Patrick bringin the pain track style. Patrick has been with us for years and always brings maximum effort along with a good story and jokes. He’s always encouraging and joking and makes any class better. Patrick owns the track and rower and through the years has built strength and skill too. He’s a friend to everyone and glad he’s CFHSV through and through.

  2. Mandee says:

    Great shot and totally appropriate because this dude can RUN! Patrick works hard and excels in all areas of fitness, but he really shines out on the track. He’s full of wit, humor and jokes, and has always got a funny story to share. He’s super friendly and a great addition to any class. Stay after it, Patrick! ?

  3. steve price says:

    Patrick !!! This fella will absolutely crush it !!
    Great combination of an engine and strength !!
    And will keep you light hearted !! Great to have you around brother ????????

  4. Hal says:

    27 degrees + frozen bb + some Gucci = Early Christmas

    A. Complete

    B. 8+4 RX

    C. Complete

  5. B. A. says:

    Open gym.
    A. Complete
    B. 8+7 RX

  6. CJ VK says:

    9+6 rx

  7. Bailey says:

    9+5 rx

  8. Duke says:

    8+9 scaled

  9. Nathaniel says:

    11 + 3 rx

  10. Mandee says:

    12 + 5 RX

  11. Regina says:

    5 rds, Rx

  12. MH says:

    B. 3 strict 6 kipping 12 regular
    13+16 box jump overs RX

  13. Kim G says:

    4+3 rx

  14. Norman (Kwofi) says:

    5 + 12 RX