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
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! 😁
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!
A. (Quad destruction w/ Kyle F)
B. 16:49 RX (row only)
C. No thank you (see A & B)
185(5)-205(5)-225(5)-225(5)-225(5)
17:31 rx row
There’s a hard worker right there! Great job Joel! Keep it up brother.
A. 235(3) across
B. 15:27 rx+ (row/run)
4 reps @85lbs across
18:39 Rx, run
A. 1st set @205 for 4 reps / sets 2-5 @225 for 4 reps
B. 16:22 rx+ ( all runs )
A. 4 reps @75# across
B. 19:48 rx- run
A. 165 (5 reps) across
B. 15:25 rx+
A. 155 across (3 reps)
B. 16:13 RX+ (row/run)
255 across (4 reps)
15:20 Rx+ (row/run)
Jooooooel.
What a nice guy. Just met him Saturday.
Crossfit veteran and Sat Running and Endurance regular.
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})
135 – 135 – 155 – 155 (5) – 185 (3)
16:29 Rx Row row row the boat
17:33@95 run
17:02 rx (run)