Mandee

Back Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 6min AMRAP: 18 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 18 WallBall Sit-Ups REST 3min 6min AMRAP: 9 Back Squats 95/65 RX+115/75 MRX 75/55 9 Toes to Bar *Athletes choice on Which AMRAP to start with* Core & Squat […]

Bench Press Build Up E3MOM 10 – 10 – 10 – 10 – 10 For Time: (18min cap) 50 Dumbbell Snatch (alt arm) 25 Left Arm Dumbbell Box Step-ups 50 Right Arm Dumbbell Push-ups 10 Burpee Box Jump Overs 50 Dumbbell Snatch (alt arm) 25 Right Arm Dumbbell Box Step-ups 50 Left Arm Dumbbell Push-ups

10min Build Up to a Heavy 3rep Back Squat and a 3rep Shoulder to Overhead with bar on floor HERO WOD “BRUCK” 4 Rounds For Time: (32min cap) 400m Run 24 Back Squats 185/125lbs MRX 135/95lbs 24 Jerk/Shoulder to Overhead 135/95lbs MRX 95/65lbs **Bar is on floor, athlete only gets one bar and responsible for

For Time: (6min cap) 49/40 Calorie Row/Bike or 800m Run *Rest 4min / transition from / time cap 28min AMRAP: 49/40 Calorie Row/Bike or 800m Run 42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 35 Wallball Sit-ups 20/14lbs MRX 20/10lbs 28 Wallball Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’ 14 Pull-ups RX+ Chest to Bar

Death by Hang Power Clean EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min “Pick a Challenging weight, yet achievable” 13min AMRAP: 6 Power Cleans 135/95 RX+165/115 MRX 95/65 7 Hang Cleans 13 Over the Box Jumps 13 Dips (ring or bar) or

Front Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 “AUGUSTUS” by DB For Time: (20min cap) 800m Run/Row or 2k Bike 27 Back Squats 135/95 RX+165/115 MRX 95/65 75 Double-Unders MRX 150 Singles 400m Run/Row or 1k Bike 14 Front Squats 75 Double-Unders MRX 150 Singles **Augustus Penalty = a

Death by Deadlift EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min “Pick a Challenging weight, yet achievable” MainSite WOD (RX+) EMOM for As Long as Possible: (15min cap) 3 Over the Ball Burpees 7 Pull-ups RX+ Chest to Bar MRX Ring Row

Death by 10meters for 10min With a runningclock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the 3rd min, and so on, add 1 sprint each minute. If can’t keep up sit out a min and jump back in, annotate how far you made it. Can be conducted

Cluster Build Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 6 Deadlifts to 4 Hang Clean (power or squat) to 2 S2O “Doublin’ DT” by DB For Time: (21 min cap) 150 Double Unders 20 T2B or Wallball Sit-ups 20/14 MRX 20/10 1 round of DT 100 Double Unders 15

CrossFit Huntsville is hosting the Burgener Weightlifting Course today. All classes and Open Gym are cancelled.