May 2020

Tempo Front Squats: E3MOM 5 sets x 3 reps @60-80% **3 second down, 2 second hold, 1 second explode up** 6 Minute AMRAP of: 21 Shoulder to Overhead 135/95 RX+ 155/105 MRX 95/65 15 Front Squats 9 Burpee Bar MUs RX+ Burpee Ring MUs Core Development: Accumulate 1 minute L-Sit Hang Accumulate 1 minute Superman […]

“MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast- based SEAL Team and served in the Navy for

For Time: (40min cap)1 Mile Run or Row or 4km Assault Bike10 Handstand Push-Ups or 10 Shoulder to Overhead 135/95 RX+155/105 MRX 115/75 20 Toes to Bar 30 Kettlebell Goblet Lunges (alternate legs) 24/16kgs RX+32/24 MRX20/1240 Pull-ups 50 WallBalls60 Kettlebell Swings1 Mile Row or Run or 4km Assault Bike (opposite of start) *Can Start at Top or Bottom* Core & Shoulder Development 25 Hollow Rocks

Tempo Bench Press E3MOM 5 Sets X 5 Reps @ 50-70% **3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up** Sprint Chipper #2 14min AMRAP: 4 Over the Bar Burpees6 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/558 Barbell Push-ups MRX Push-ups10 Deadlifts12 WallBall Sit-Ups 20/14lbs MRX 20/10lbs Rest 1min after Each Round Chest

Death by Burpees and Kettlebell Swings for 10min: With a running clock perform 1 Burpee and 1 Kettlebell Swing the 1st min, 2 Burpees and 2 KBS the 2nd min, 3… 3… and so on, add 1 Burpee and 1 Swing each min. If you can’t keep up sit out a min and jump back.

Front Squat Build Up 5×5 E3MOM **Building Up to a 5 RM** For Time Alternating Reps of: (15min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Shoulder to Overhead1 – 2 – 3 – 4 – 5 – 6 – 7 – 8

Hang Power Snatch E2MOM 3 – 2 – 1 – 1 Power Clean E2MOM 3 – 2 – 1 – 1 2min AMRAP: 12/10 Calorie Row or Assault Bike or 50 Double Unders Max Power Clean 115/75 RX+ 135/95 MRX 95/65 2min REST 2min AMRAP: 12 Hang Power Snatch Max Calorie Row or Assault Bike 2min REST 2min AMRAP: 12/10 Calorie

“DORK” 6 Rounds For Time: (35min cap) 60 Double Unders 30 Kettlebell Swings 24/16kgs MRX 20/12kgs 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine- alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant

Happy Memorial Day CrossFit Huntsville! All classes are canceled today. Have a safe and fun Memorial Day!

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 -3 Deadlifts to-2 Hang Clean (squat or power) to -1 Shoulder to Overhead “Run, Row, & Go DT” by DB For Time: (18min cap) 20 Toes to Bar*1 Round of DT200m Run / Row or 0.5km Assault Bike 15 Toes to Bar*2 Rounds