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Tuesday, December 10 2019

Posted by Mandee on December 9, 2019   |   12 Comments

 

 

Tempo Back Squat   E3MOM
5 Sets x 3-5 Reps
**3sec down – 2sec Hold/Isometric Squeeze – 1sec Explode up**

3min AMRAP:

5 Hang Squat Cleans   115/75   RX+135/95   MRX 95/65
6 Toes to Bar

Rest 2min

9min AMRAP:

5 Hang Squat Cleans   115/75   RX+135/95   MRX 95/65
6 Bar Muscle-Ups   MRX Chest to Bar
30 Doubles or 10 Box Jumps   24/20″   MRX 20/18

Squat Development

20 Double Kettlebell Front Rack Lunges (10ea/alt)

2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb

12 responses to “Tuesday, December 10 2019”

  1. Nathaniel says:

    Tony going through the CrossFit grind like a champ! Tony has been focused on doing things the right way and it’s awesome to watch. He’s a great guy with a great attitude and the improvements prove it. Keep rockin buddy!

  2. Mandee says:

    Tony putting in work like he has since day one! This guy has a quiet, kind way about him, and he’s always focused one the right things and chasing the important stuff. Keep after it, Tony! 😃

  3. Justin says:

    185×5 across
    4+5/4+5 rx

  4. Misty says:

    Tony looking determined and focused as always! This athlete is building a great foundation in CrossFit that will serve him well for years to come! Kind person and great athlete… keep it up!

  5. Duke says:

    4+5 and 3+8 @135

  6. CJ VK says:

    A. 225 x 4 across
    B. 4+3 / 3+33 rx+ (DUs)

  7. Nathaniel says:

    A. Completed as prescribed

    B. 5 + 1 rx+ / 4 + 6 rx+ (dus)

  8. Mandee says:

    A. 165 x 4 across
    B. 5 + 1 rx+ / 4 + 19 rx+

  9. Chef Tyler says:

    A. 225 (3) 225 (3) 275 (4) 275 (3) 315 (3)
    B. 3+2, 2+6 Rx+ (dubs)

  10. JJ Millich says:

    A: 225(5)x5
    B1: 4+5, RX+
    B2: 4+7, scaled (135#/6 single c2b/DUs)

  11. Wesley Branch says:

    A. Training (front squat hold #135)
    B. 5+2/4+7 Rx

  12. Bradley says:

    A. 225-235-235-235-235 x 4 reps

    B. 5/5+4 Rx+ DUs