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Wednesday, December 9 2020

Posted by Mandee on December 8, 2020   |   13 Comments

 

 

Tempo Bench Press   E3MOM

5 Sets x 3-5 Reps

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

6 Rounds For Time:
6 Bar Facing Burpees
3 Hang Clean & Shoulder to Overhead
12 Barbell Push-Ups   MRX Push-Ups

300m Run/Row or 0.8km Assault Bike
BB Load=  155/105   RX+205/135   MRX115/75

Core & Chest Development

18 Barbell Good Mornings
18 Barbell Sit-Up to Press
18 Banded Good Mornings
18 Band Pull Aparts Across Chest

13 responses to “Wednesday, December 9 2020”

  1. Bradley says:

    A pack of wolves coming right at ya! I wouldn’t mess with none of those studs. Too many good people in this picture to name. Glad they all call CFHSV their home. Keep it up good looking people!

  2. JasonH says:

    I see ya’ Craig!

  3. Hal says:

    A. Complete

    B. 5+9 RX

    C. Complete

  4. Regina says:

    5×80 across
    5+9 row, scaled to 85lbs

  5. Josh Kennedy says:

    A: 135-165-185-185-185, 5 reps each set
    B: 5+21 at MRX scale, run
    C: complete

  6. Justin says:

    225×3 across
    13:28 rx row

  7. CJ VK says:

    165-175-185-195-205 (5 standard reps, nursing a bum right elbow)

    17:25 rx+ (row)

  8. Jason Morgan says:

    135 across

    16:20 Rx

  9. Dukebarelymadetimecap says:

    17:22@155 run

  10. Bradley says:

    14:41 bike, scaled to 95#

  11. Nathaniel says:

    16:51 rx+

  12. Mandee says:

    63m into last row at cap, finished in 19:02 RX+

  13. JJ Millich says:

    A: 175(4)x5
    B: 14:57, RX @155# w/ Bike