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Tuesday, December 8 2020

Posted by Mandee on December 7, 2020   |   15 Comments

 

 

Tempo Back Squat   E3MOM

5 Sets x 3-5 Reps

**3seconds down – 2seconds Hold/Isometric Squeeze – 1second Explode up**

6min AMRAP:

6 Squat Cleans   115/75   RX+135/95   MRX 95/65

6 Toes to Bar

12 Box Jumps   24/20”   RX+30/24”   MRX 20/18”

Rest 3min

6min AMRAP:

6 Hang Squat Cleans
6 Bar Muscle-Ups   MRX Chest to Bar Pull-Ups
12 WB Sit-Ups   20/14   MRX 14/10lbs

Squat Development

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

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

15 responses to “Tuesday, December 8 2020”

  1. Nathaniel says:

    Oooweeee!! I remember that wod and that day. I was getting pelted with sleet with my overhead carries. These two are battling the elements and the wod. CFHSV don’t back down from nothin. It’s so awesome to watch and be a part of everyday. Let’s do it again tomorrow you gorgeous people!

  2. Bradley says:

    A little snow won’t slow these studs down. Joseph and Jenn are always showing out no matter what is thrown their way. Keep working hard!!

  3. Mandee says:

    Young Joseph leading the way, weathering the elements and putting in work! CFHSV shows up and shows out every day — every WOD, any season, before the sun rises and long after it sets — hot, cold, rain, snow — CFHSV is ready to throw down. Way to work, you two! 😁

  4. Hal says:

    A. Complete

    B1. 3+4 RX

    B2. 3+1 scaled life (c2b)

    C. Dentist

  5. Justin says:

    185×4 across
    4/2+12 rx

  6. CJ VK says:

    Warm up for the WOD; nursing a bum left knee
    4 / 3 rx

  7. Nathaniel says:

    A. 205×4 – 205×4 – 225×4 – 235×4 – 255×3

    B. 4 + 1 rx+ / 3 + 17 rx+

  8. Duke says:

    3+13rx
    3 scaled

  9. Mandee says:

    3+15 RX+ / 3+17 RX+

  10. Bradley says:

    5+3 scaled
    4+16 scaled

  11. Bailey says:

    3+22 RX+ / 3+12 RX+

  12. Jason Morgan says:

    135 – 135 – 185×3

    4 | 1+6 Rx

  13. steve price says:

    A. Tempo Back Squat: 5 sets of 3 reps @ 315 across, thanks 🙏🏼 Coach Bailey for counting every round

    B. 2 + 12 RX
    2 + 6 , scaled to Chest to Bar Pull-ups

  14. JJ Millich says:

    A: 185(5)x5
    B1: 4+5, RX @115#
    B2: 3+6, scaled (115#/5 strict c2b + 5 strict ring dips/25#)

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