logo

Tuesday, July 16 2019

Posted by Mandee on July 15, 2019   |   18 Comments

 

 

Front Squat   E3MOM

5 – 5 – 2 – 2 – Max Reps

5min Ascending AMRAP of:

5 Hang Squat Cleans
1 Ring Muscle Up   MRX 1 Burpee C2B

5 Hang Squat Cleans
2 Ring Muscle Ups   MRX 2 Burpee C2B

continue pattern 5-3; 5-4; 5-5….

Rest 3min

4min Ascending AMRAP of:

4 Front Squats
2 Bar Muscle Up   MRX 2 Burpee Pull-Ups

4 Front Squats
4 Bar Muscle Ups   MRX 4 Burpee Pull-Ups

continue pattern 4-6; 4-8; 4-10….

Bar Loads = 115/75 RX+135/95 MRX 95/65

Core Development
3 x Core 21s = 7 Hollow Rocks to 7 V-Ups to 7 Unanchored Sit-Ups

3 x 15 Hip Extensions

 

 

 

DUKE shirt pre-orders due by the end of the day THIS Thursday, July 18th! Sign up in the gym!

18 responses to “Tuesday, July 16 2019”

  1. Wesley Branch says:

    Joel is hands down the toughest guy in the gym! He’s full of wisdom and has a soft spot for T.I. too! Do your thing Joel!!! 💪

  2. Nathaniel says:

    My man Joel!! Joel is a treat to be around with his kind spirit and sneaky sense of humor. He’s been all about his health and CrossFit since joining and we’re lucky he found us. Keep it up Joel!

  3. Mandee says:

    Way to go, Joel! This guy has been committed since day one, and his efforts continue to show. He’s such a nice person with an unbeatable attitude. So glad to have you at CFHSV, Joel! 😁

  4. Justin says:

    225-225-255-255-225(5)
    4+6 scaled rmu to 3x strict pullups
    4+4 rx

  5. BP says:

    225-225-255-255-225(2 lol)
    4 scaled rmu to 3x strict pullups
    3+9 rx

  6. @Cj.vk says:

    A. Training
    B. 4+9 / 3+7 rx+

  7. Bailey Bentley says:

    A. 155-155-175-175-155(5)
    B. 3/3+11 rx+

  8. Michael Little says:

    6/4+4 Rx+

  9. Nathaniel says:

    5 + 7 rx+ / 4 + 8 rx+

  10. Misty says:

    Joel!! This guy has the best attitude and outlook on life! Always pushing hard and knows himself as an athlete which allows him to keep making steady gains. So glad to have him as part of the CFHSV family!

  11. Bradley says:

    Joel is a hard working CrossFitter! He can make you laugh and smile at any time. So glad you found CFHSV!

    A. 235(5) – 245(5) – 260(2) – 260(2) – 245(5)

    B1. 5+8 Rx+

    B2. 4+8 Rx+

  12. MH says:

    A. 185(5) 190(5) 205(2) 215(2) 190 (3)
    B. 5+4/4+1 RX+

  13. Mandee says:

    A. 175(5) – 175(5) – 195(2) – 195(2) – 175(5)
    B. 5+5 RX+ / 4+5 RX+

  14. B. A. says:

    Joel working hard and showing results. great work!!
    5X5 @ 195
    A. 4+8 RX
    B. 3+8 RX

  15. Melody Adair says:

    Joel!! Keep up the hard work!

  16. JJ Millich says:

    2:00pm Open Gym:
    A: 225(5)-235(5)-260(2)-270(2)-225(5)
    B1: 4+9, RX+
    B2: 3+9, RX+ (hand ripped☠️)

  17. Wesley Branch says:

    A.185-225-255-275-205 (2)
    B. 3+7/4+4 Rx+

  18. steve price says:

    A. Front Squats: 275 x 5, 275 x 5, 315 x 2, 335 x2, 275 x 6

    B. 3 + 5 / 3 + 4. Rx+ weight @135, scaled to Burpee CTB/COB