Overhead Squats E3MOM
5 – 5 – 5 – 5 – 5
For Time:
Overhead Squats 6 – 9 – 12 – 9 – 6
Box Jumps/Step-Ups 9 – 18 – 36 – 18 – 9
Muscle-Ups MRX Chest to Bar + Dips 3 – 6 – 9 – 6 – 3
*or*
Rope Climb 1 – 2 – 3 – 2 – 1
Loads = 115/75 RX+135/95 MRX 95/65
Box = 24/20 RX+ 30/24 MRX 20/18
MUs = Bar or Ring
Rope = 15′ MRX 10′
Flexibility Development
Spend 3min on Banded Shoulder Stretches
2 x 20sec Couch Stretch
2 x 20sec Head to Floor Straddle Stretch
Spend 3min on PVC Shoulder Stretches
2 x 20sec Butterfly Stretch
2 x 20sec American Splits
Slick Rick with a vice grip on that barbell!! Rick shows up at 6:15 after a long day and gives. it. his. ALL. He’s a multi talented dude that gets it all done. Keep showin us how it’s done stud cause you’re rockin!
Cool shot of one cool dude! Rick is a total stud. He’s been working all aspects of his fitness for years and continues to make gains. He brings his quiet, laid back attitude and gives it his all. Keep rocking, Rick! 😃
Rick is always this focused. Good shot!
I’d recognize that goatee/pony-tail combo anywhere. Slick Rick goes hard and heavy every day. Keep at it, my friend!
A. 155-180-205-220-235(2)
B. 16:00 rx+ (rmu)
A. 55-65-75-80-85
B. 15:50? Scaled weight to 65#
Step ups/Rope climbs
I’ve known Rick for a long time that pre-date our days of CrossFit. Super talented and all around great guy!
11:20 rx (bmu/step ups)
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Look at Rick about to throw up big weight….
A. heavy..
B. 14:27 RX (Ring MU @135)
120-145-165-175-185
10:17 RX+ RMU Box Jumps
A. 105(5) – 120(5) – 135(5) – 145(3) – 150(5)
B. 15:54 RX+ ring MU
A. 155-180-205-220-235 -all 5 reps
B. 11:53 Rx+ RMU
16:08 rx+ ( ring mu’s and box jumps )