Back Squat E3MOM
10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80%
6min AMRAP:
12 Overhead Squats 95/65 RX+115/75 MRX 75/55
10 WallBall Step-ups 20/14lbs MRX 20/10lbs
8 Box Jumps 24/20” RX+ 30/24” MRX 20/18”
6 Muscle Ups (bar or ring) or 12 Chest to Bar Pull-Ups
REST 2min
4min AMRAP:
10 Overhead Squats
8 WallBall Step-ups
6 Box Jumps
4 Muscle Ups or 8 Chest to Bar Pull-Ups
Core Development
1min High Plank Hold
20 Barbell Good Mornings
1min Left Side Low Plank Hold
20 Banded Good Mornings
1min Right Side Low Plank Hold
20 Barbell or Banded Good Mornings
1min Low Plank Hold
Now that’s what I call intensity! Andrew brings 100% to everything he does and he never lets up. This young stud is all in, every time he hears the word go, and it is awesome to watch! An incredibly respectful, hard working young man who we love having at CFHSV. Stay after it, Andrew! ?
Ain’t nothin like them Kennedy boys! They learned from their dad and they go HARD. It’s inspiring and awesome to watch. Andrew is CrossFit through and through and so is his family. Andrew brings intensity, focus, and character to every WOD. Keep it up young Stud!
A. Complete
B. 2+2 / 1+18 RX (c2b)
C. Complete
85-95-100-105-7@100
2 rds / 1+14 Rx, c2b
CFHsv Workout from 1/4/2021:
“Fran”
Time = 2:59, RX
2019 – 2:36, RX
2018 – 2:37, RX
2016 – 2:38, RX
225(10)-255(8)-275(6)-295(4)-275(6)
2+1 / 1+18 rx+ (RMU)
A. 10(225) – 8(255) – 6(275) – 4(295) – 4(275)
B1. 3 + 2 rx ( bar mu’s )
B2. 2 + 15 rx ( bar mu’s )
I had the pleasure of watching this dude throw down many times on Zoom a while back. He is 100% max effort all the time, and it is fun to watch. Andrew is a young stud with a bright future. Keep it up!
A. 5×5 training 165-185-205-205-205
B. 2+35/2+11 Rx (bar MUs)
A. 125(10) – 145(8) – 185(4) – 200(4) – 185(6)
B. 2+24 RX+ bar / 2+3 RX+ bar
A: Smiley Face…got to lift with Jason Holly
B1: 2+0 scaled to MRx
B2: 1+22 scaled to MRx
C: Complete
What can I say about my middle son? I can still outlift him, but he certainly can outrun me these days. CFHSV has been very good to him and his development, I hope that regardless of where he ends up, being able to find a social-physical outlet in a local box is a given. Thanks to all who show him kindness and encouragement.
2+18 Rx BMU
1+14 Rx BMU