Back Squat Build Up E2MOM
10 – 8 – 6 – 5 – 3 – 1
For Time: (12min cap)
10 Back Squats
2 Ring or Bar Muscle Ups MRX 2 Chest to Bar
10 Back Squats
4 Ring or Bar Muscle Ups MRX 4 Chest to Bar
10 Back Squats
6 Ring or Bar Muscle Ups MRX 6 Chest to Bar
10 Back Squats
8 Ring or Bar Muscle Ups MRX 8 Chest to Bar
10 Back Squats
10 Ring or Bar Muscle Ups MRX 10 Chest to Bar
Bar Loads = 75/55 RX+95/65 MRX 55/35
Squat & Pistol Development
10 Cossack Squats Alternating Legs (5 ea)
10 Pistols Each Leg or Progressions
10 Goblet Reverse Lunges (alt legs)
10 Pistols Each Leg or Progressions
David back in the house and ain’t skipped a beat. Love having the Knights back at CFHSV and their growing family. David is a top notch dude that reeks of class, intelligence, charm, and next level handsomeness. I reek of jealousy. And to top it all off he’s a heck of a CrossFitter that can do it all. Glad you’re back buddy. Keep reppin!
Man, I’m glad to see this dude back and throwing down with us at CFHSV! And it only gets better with Sydney and his two sweet girls back in the building as well. David is a likable, personable guy who we immediately connected with years ago. He’s genuine, friendly, and a great asset to any class. He works super hard and has always been consistent in both effort and attitude. All around a great person and athlete. Stay the course, David! 🙂
David! Looking fierce and focused locked out overhead! David is back and better than ever! He comes in early and gets the job done. Despite two little ones at home, he has been dedicated to showing up and throwing down and he’s already making big gains. It’s so nice to have him back!
A. 205 – 305
B. 11:59 scaled life (s*** show)
C. Complete
A: 255
B: 9:23 rx (BMU’s)
C: GHD’s and HE’s
A) 245-285-305-305-325-350-370 (PR)
B) 11:23 RMU
Awesome all the way around Eugene !! Great job on that PR 💪🏼💪🏼💪🏼💪🏼
225(10)-255(8)-275(6)-280(5)-290(3)-320(1)
11:31 rx+ (rmu)
David looks like one bad dude with that weight overhead. He is one awesome dude. I am so glad David and Sydney are back!
A. 205(10) – 255(8) – 285(6) – 305(5) – 335(3) – 355(1)
B. 8:41 Rx+
76@95barmu
Ready-Set-Go ! 🏃🏻♂️100 meters baby 😉
you don’t want me in 100m run,,,anytime
8:13 rx+ ( ring mu’s )
Paired up with Wonder Woman Bailey. Oof I wasn’t ready.
255, 10:29 scaled
8:31 RX+ (rings)
155-185-225-225-275-305
7:09 rx+ bmu, all unbroken
355
10:32 Rx+ RMU
85-105-125-135-145-165
4+13 rx+ (bar)
A. 75-85-95-105-115-120
B. 11:32 scaled to 75# lunges (alt front and reverse) and c2b
It’s awesome to see David back in the gym! He’s a great athlete who knows how to turn up the intensity when the clock starts, still brings that same genuinely friendly attitude to every class.
375 BS
8:05 Rx+ (RMU)
A. 225(10)-235(8)-245(6)-245(5)-255(3)-285(1)
B. 10:20 RX+ (all RMU)
David dialed in and focused! He’s such a natural athlete and I’m so glad him and Sydney are back with us! Keep up the strong work!
355 bs
7:04 rx+ (ring)
A. Back Squat: 225×10, 245×8, 275×6, 285×5, 315×3, 435×1
B. 4 + 15, Rx+ Weight/Chest to Bar Pull-ups/Strict Bar Dips
(Had 5 stinking bar dips left 😂😂🥵)
A: 155(10)-185(8)-215(6)-235(5)-265(3)-290
B: 5:08, scaled (95#/Strict C2B)
9:40 rx+ bar