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Tuesday, September 29 2020

Posted by Mandee on September 28, 2020   |   17 Comments

 

 

Tempo Back Squat   E3MOM

5 Sets x 3-5 Reps 

**3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up**

4 Sprint Rounds For Time:

200m Row/Run or 0.5km Assault Bike
3 Front Squats   95/65   RX+115/75   MRX75/55

6 Overhead Lunges
9 Back Squats
200m Row/Run or 0.5km Assault Bike

Rest 2min

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 plate

17 responses to “Tuesday, September 29 2020”

  1. Mandee says:

    Heck yeah! Joel looking mean and focused, getting work done and showing out! But don’t let that intensity fool you. He’s as nice and pleasant as can be! A dedicated CrossFitter who is dedicated to his health and fitness. Keep it up, Joel! 😁

  2. Nathaniel says:

    My man Joel! Joel has been consistent and always pushing to learn more since joining. He’s got a great attitude and a sneaky sense of humor that’ll keep ya on your toes. Awesome guy and feel so lucky that he found us at CFHSV. Keep it up buddy!

  3. Hal says:

    A. (Quad destruction w/ Kyle F)

    B. 16:49 RX (row only)

    C. No thank you (see A & B)

  4. Justin says:

    185(5)-205(5)-225(5)-225(5)-225(5)
    17:31 rx row

  5. Cooper says:

    There’s a hard worker right there! Great job Joel! Keep it up brother.

  6. CJ VK says:

    A. 235(3) across
    B. 15:27 rx+ (row/run)

  7. Regina says:

    4 reps @85lbs across
    18:39 Rx, run

  8. Nathaniel says:

    A. 1st set @205 for 4 reps / sets 2-5 @225 for 4 reps

    B. 16:22 rx+ ( all runs )

  9. Kim G says:

    A. 4 reps @75# across
    B. 19:48 rx- run

  10. Bailey says:

    A. 165 (5 reps) across
    B. 15:25 rx+

  11. Mandee says:

    A. 155 across (3 reps)
    B. 16:13 RX+ (row/run)

  12. Bradley says:

    255 across (4 reps)

    15:20 Rx+ (row/run)

  13. Sue's kitchen counter guy says:

    Jooooooel.
    What a nice guy. Just met him Saturday.
    Crossfit veteran and Sat Running and Endurance regular.

  14. Squat Mafia - I can prove it I bought CJ a shirt there. says:

    A: 1×3 @ 95, 1×3 @ 125, 1×3 @ 135
    1X3 @ 185, 1×3 @ 215
    Really tried to make the 3 sec descent. Not sure I stayed a full 2 sec at bottom each time.
    B: 18:26 RX (Row/Row{But not in my boat})

  15. Jason M says:

    135 – 135 – 155 – 155 (5) – 185 (3)

    16:29 Rx Row row row the boat

  16. Duke says:

    17:33@95 run

  17. Misty says:

    17:02 rx (run)