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Tuesday, December 18 2018

Posted by Mandee on December 17, 2018   |   12 Comments

 

 

Front Squat & Back Squat   E3MOM

5 Front Squat – 10 Back Squats

4 Front Squat – 8 Back Squats

3 Front Squat – 6 Back Squats

12min AMRAP:

6 Toes to Bar
12 WallBall Shots   20/14lbs to 10/9′   MRX 20/10 9′

6 Pull-Ups
12 Thrusters   95/65   MRX 75/55

Core Development

20 WallBall or KettleBell Russian Twists

30 sec Right Side High Plank Hold

30 sec Left Side High Plank Hold
20 Hip Extensions

20 WallBall or Kettlebell Russian Twists

1 min Low Plank Hold

12 responses to “Tuesday, December 18 2018”

  1. Mandee says:

    Lewis locked out and demonstrating beautiful technique on those kettlebell swings! In a short time, this guy has made big gains through his hard work and consistent effort. Keep it up, Lewis! 😁

  2. Nathaniel says:

    That’s one spot on KB Swing Lewis! Nice attention to detail buddy. Lewis is committed to his fitness and he’s been on fire since joining us at CFHSV. Keep up the great work!

  3. Chef Tyler says:

    When Brad demonstrates how we are supposed to lock out a KB… Lewis has nailed it

  4. Lewis says:

    Thanks guys! You guys have been great! I thoroughly enjoy working out since starting Crossfit.

  5. @CJVK says:

    A. 205/215/230
    B. 4+24 rx

  6. Mel D says:

    5+29 rx

  7. Nathaniel says:

    A. 205 – 220 – 230

    B. 6 rounds rx

  8. Justin says:

    205-225-255
    5+6 rx

  9. Duke says:

    205-215-230
    5+9

  10. Little Erin says:

    4+19

  11. Steve Price says:

    A. Front Squat : 290×5, 310×3, 330×1
    Back Squat: 290×10, 310×8, 330×6

    B. I was TOAST! 2 + 18 Rx

  12. Misty says:

    Lewis! Making gains every single day! That’s how a kettlebell swing should look! So glad you’ve made CFHSV your home!
    A. 125 – 130 – 140
    B. 4+24 rx