July 2024

Front Squat Build-up E3MOM 9 – 6 – 4 – 2 – 1 CrossFit SemiFinals Event 3 2024 (RX+) 3 – 6 – 9 – 12 Reps For Time of: (15min cap) Front Squats Bar Muscle-Ups RX+ Ring Muslce-Ups MRX Chest to Bar Pull-ups Barbell Loads = 155/105lbs RX+185/125 MRX 125/75 9min Isometric EMOM Challenge: […]

Clean Build-up E3MOM 9 – 6 – 4 – 2 – 1 Team WOD “All In! 1 Team; 1 Fight” by DB 3 Rounds For Time: (24min cap) P1 – 11 Calorie Row or Bike or 200m Run P2 – High Plank Hold P2 – 11 Calorie Row or Bike or 200m Run P1 –

“Try To Tabata ” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest 2 minute/rotate Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 Rest 2 minute/rotate Dumbbell Snatch Left Arm Rest 2 minute/rotate Dumbbell Right Arm Thrusters Rest 2 minute/rotate Box Jump/Step-ups 24/20″ RX+30/24 MRX

Hang Power Snatch Build-Up E3MOM 9 – 6 – 4 – 2 – 1 “Pilot’s Precision” by DB 11min AMRAP: 6 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 9 Toes to Bar 12 Hang Pilot Power Snatch 44 Double Unders Core & Snatch Development 3×12 Evil Wheels 3×12 Barbell or PVC Sotts Press (snatch

Bench Press Build-up E3MOM 9 – 6 – 4 – 2 – 1 5 Rounds For Time: (20min cap) 200m Row/Run or 0.5k Bike 10 Power Clean 135/95 RX+165/115 MRX 95/65 10 Bar Dips or 20 Push-ups RX+Strict Ring Dips Rest 1min after Each Round Core & Chest Development 2×10 Banded Push-ups 2x30sec L-sit Hold

“BIG Sexy” 5 Rounds For Time: (30min cap) 6 Deadlifts 315/215lbs MRX 225/155 6 Burpees 5 Cleans 225/155lbs MRX 155/105 5 Chest to Bar 4 Thrusters 155/105lbs MRX 115/75 4 Muscle Ups (ring or bar) MRX 4 Chest to Bar & 4 Dips *Athletes responsible for load changes* Sgt. Lance “Big Sexy” McLean, 38, of

For Time: (38min cap) 800m Run/Row or 2K Bike 20 Hang Squat Cleans 40 Wallball Sit-ups 20/14 MRX 20/10 20 WBS 20/14 10/9′ MRX 20/10 9′ 10 Over the Bar Burpees 600m Run/Row or 1.5K Bike 15 Hang Squat Cleans 30 Wallball Sit-ups 20/14 MRX 20/10 15 WBS 20/14 10/9′ MRX 20/10 9′ 10 Over

Push Press Build Up E3MOM 9 – 6 – 4 – 2 – 1 CrossFit SemiFinals Event 2 2024 (RX+) 20min AMRAP: 50 Double Unders 10 Pull-Ups RX+ Chest to Bar MRX Ring Rows 10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise Core & Shoulder Development 25

All classes cancelled today. Have a SAFE and HAPPY JULY 4th, CrossFit Huntsville!

“Team McGhee” by DB 30min AMRAP: P1 = 5 Deadlifts *Slap Hands P2 = 13 Push-Ups *Slap Hands P1 = 9 Box Jumps *Slap Hands P2 = 5 Deadlifts *Slap Hands P1 = 13 Push-Ups *Slap Hands P2 = 9 Box Jumps *Slap Hands **Continue P1/P2 WOD pattern** Barbell Loads = 225/135 RX+ 275/185 MRX