Tempo Strict Press E3MOM
5 Sets x 5 Reps @ 50 – 75%
**1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Control Down**
2 Rounds For Time: (20min cap)
30 Push Press 135/95 MRX 95/65
15 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10
30 Right Arm Dumbbell Overhead Lunges (alt/stationary)
15 Box Jumps Overs
30 Left Arm Dumbbell Overhead Lunges (alt/stationary)
15 Toes to Bar or Wallball Sit-ups
Dumbbells = 50/35lbs MRX 35/20lbs
Boxes = 24/20” RX+30/24 MRX 20/18”
Handstand Walk Development
20 Plank Shoulder Taps
1min Handstand Hold
5 to 10 Wall Walks
10 Handstand Shoulder Taps
150’ Handstand Walk or Partner Wheelbarrel Walk
That’s what I’m talking about, Billy! Grinding it out and showing off that undeniable strength. If you don’t know, this dude is STRONG and he shows out anytime there’s a heavy barbell. The awesome thing is he can also rep out butterfly pull-ups and strict handstand push-ups without skipping a beat. That’s CrossFit right there! And Billy is just a great guy to top it off. Way to be, dude 😃
Billy’s first workout at CFHSV consisted of 135lb snatches and strict HSPUs. I was coaching his class with Brian and we kept staring at this new guy that was dominating. Billy had a short sleeve collared shirt on during the Wod because he arrived at the gym on his way home from a business road trip with no gym clothes. I wasn’t sure if he was there to kill us or the wod. He killed the wod, blew our minds and he’s been coming back ever since. Billy is a grinder in and out of the gym. He’s uncommonly strong with great gymnastic skills too. Billy’s a great guy and we’re lucky he stumbled into CFHSV that morning.
The Man. The Myth. The Legend. Will throw down with billy anytime anywhere. Ask him to show you his splits…😳
A. 75 – 95 – 115 – 95 – 95
B. 1+110 rx+
C. Complete
105 across
1+85 rx
Billy B.A. – powerlifter and gymnast before breakfast. 18 holes and shoots a 71 before lunch. Try to keep up…
A: complete
B: 18:58 scaled to 95 PP (50lb DB, WBS)
65-95-95-100-100
1+48 scaled
show off
95 across
19:57 rx+
T2B
17:49 rx+ T2B
19:22MRX T2b
115 across
19:57 Scaled (2nd round to BW (15s) lunges)
A. 65-75-80-85-85
B. 14:38 RX+ (T2B)
A. 95 across
B. 105 Rx+ (T2B)
105 across
14:57 Rx+ (T2B)
Knew it
16:44 Rx+ (T2B)
105-115-125-125-125
16:43 rx+ T2b