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Wednesday, August 10 2022

Posted by Mandee on August 9, 2022   |   27 Comments

 

 

Back Squat Build Up   E3MOM

12 – 8 – 6 – 3 – 3

“Double Duel” by DB

6min AMRAP:

Row 1000m   MRX Row 800m

Max Reps Squat Cleans

Rest 3min

6min AMRAP:

Run 800m   MRX Run 600m

Max Reps Hang Squat Cleans 

Barbell Weight =   115/80   RX+155/105   MRX 95/65lbs

**Athletes can start with either the Row or Run AMRAP then switch**

Core & Squat Development

20 V-Ups
40 Bulgarian Split Squats (20 ea) w/DBs

20 GHD Sit-ups
40 Cossack Squats (20 ea)
20 Weight Plate Ground to Overhead   55/45 – 45/35 – 35/25lbs

20 Weight Plate Overhead Squats

 

27 responses to “Wednesday, August 10 2022”

  1. Champ says:

    Duke, Pmac, 5, Red Cap, 18, 20, Yo Granddaddy – he’s all that and then some.

  2. Nathaniel says:

    My man. Ain’t nobody like ‘em

  3. Mandee says:

    I know that walk. I know that headband, I know that hair, and I sure know that walk. I could go on and on and on….so I’ll just say this. I love this man, and I’m forever grateful for our friendship. There’s nobody like him. Our days wouldn’t be the same without you, Paul. ☺️

  4. Matt says:

    The GOAT.

  5. steve price says:

    Just talking about this multiple times CrossFit Games athlete to a drop-in today !!! Ya don’t get no better than Paul “Duke” McCrary !!!!!

  6. Eric says:

    The OG, 🐐, superhuman human!

  7. Alex says:

    225(12)-275(8)-315(6)-355(3)-385(1.5…😵)
    40 Rx+ (run/HSC, then row/SC)

  8. Hal says:

    Big Duke 6

    A. 135 – 185 – 225 – 255 – 275

    B. 25 rx+ (🏃‍♂️ then 🚣‍♂️)

    C. Complete

  9. Matrice says:

    Paul.. always giving people a run for their money on the floor!

    A. Complete
    B. 26 rx+

  10. Eugene M. says:

    A: 155(12),205(8),245(6),315(3),350(3)
    B: 30 Rx+ (Run/HSC-17, Row/SC-13)
    Glad Alex was there to help with my math, my legs were saying I did a million reps

  11. Jamie Cherrypicker says:

    One day you’ll catch up Paul. Always fun to see you in the gym when I catch you. You always bring the double unders.

  12. Clair says:

    Awesome man and competitive athlete in that picture!
    A. 105
    B. 17 rxd

  13. Jason Morgan says:

    Redcap don’t tap! Thankful for this guy… always telling me what to do… but it makes me better. Eeerbody need a little redcap in their life. Hit that like button.

    A. 135 – 155- 185 – 205 – 225
    B. 10 | 6 Rx+ (Run then Row)

  14. Bradley says:

    Legend. Can’t say enough good things about this man. Blessed to call this man a friend. CFHSV would not be the same without you. Keep working hard red cap!

    A. 205(12) – 255(8) – 285(6) – 320(3) – 355(3)PR

    B. Flow of a future WOD I will miss.

  15. Duke says:

    175-205-225-255-275
    17run8row@115

    Duke has a lot of support. I appreciate it too

  16. Damian says:

    Good dude right there.

    135(12)-135(8)-165(6)-185(3)-205(3)

    34 Rx
    run: Just over 3 mins/22 HSC
    row: Just over 4 mins/12 SC

    First run in 7 weeks after my foot injury. Didn’t feel a thing in the run besides being out of shape from not running and whiskey.

  17. Bailey says:

    A. 300 for 3 (PR)
    B. Training 😜

    There ain’t no one like him. Paul is funny, easy going, and the best athlete I know. He makes training so much more fun, glad to know you Paul!

  18. Harris Baker says:

    185 (12) – 235 (8) – 275 (6) – 335 (3) – 355 (3)

    38 RX + (run then row)

  19. Don K says:

    All of the above, Duke! Appreciate you a lot!

  20. Daddy says:

    135-185-225-315-405
    48rx+

    All do respect to granddaddy…daddy was back in the house today.

  21. Nathaniel says:

    A. 185(12) – 205(8) – 225(6) – 255(3) – 300(3)

    B. 36 rx+

  22. steve price says:

    A. 225×12, 275×8, 305×6, 340×3, 365×3

    B. Just did the row portion Rx+ , 11 reps
    The “Force” was not with me today 😉

  23. Mandee says:

    A. Front squats: 85(12) – 115(8) – 155(6) – 180(3) – 190(3)
    B. 31 RX+

  24. Freeman says:

    Can’t say enough good things about this guy. Keep it going man

    205×12, 255×8, 295×6, 325×3, 335×2 (missed 3rd)

    35Rx+

  25. JJ Millich says:

    A: 185(12)-215(8)-255(6)-285(3)-300(1)
    B: 33 reps total
    1: 18, RX+ (Run)
    2: 15, 155# and 2km Bike ilo 1km Row