Mandee

CrossFit Huntsville will be hosting the Burgener Weightlifting Course TODAY Saturday, July 27th and Sunday, July 28th. We will have ONE CLASS ONLY TODAY at 7:30am. We will NOT have childcare. All other classes are cancelled. All classes as well as Open Gym are cancelled on tomorrow Sunday, July 29th. For Time: (30min cap) 800m […]

15min Build Up to a Max Bear Complex. 1 Clean to 1 Front Squat (can squat clean) to 1 Shoulder to Overhead (can thruster out Front Squat/clean) to 1 Back Squat to 1 Back Rack Shoulder to Overhead (can thruster out Back Squat) For Time: (14min cap) 9 Bear Complex 115/75 RX+135/95 MRX 95/65 200m

Death by Hang Power Snatch 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” “Flyin High” by DB For Time: (19min cap) 21 Hang Snatch 95/65lbs RX+115/75 MRX 75/55 100 Double Unders 1 Rope Climb 15′ MRX

“Team Helen vs Team Karen” by DB For Time: (18min cap) Partner 1 = 1 Round of Helen 400m Run – 21 Kettlebell Swings – 12 Pull-ups MRX Ring Row Partner 2 = Max Karen WallBall Shots Partner 2 = 1 Round of Helen 400m Run – 21 Kettlebell Swings – 12 Pull-ups MRX Ring

Hang Squat Clean Build-up E3MOM 9 – 6 – 4 – 2 – 1 3min AMRAP: 6 Over the Bar Burpees 3 Squat Cleans 3 Hang Squat Cleans Rest 2min 3min AMRAP: Row or Bike for Calories Rest 2min 3min AMRAP: 6 Hang Squat Cleans 12 Box Jumps Barbell Loads = 115/75 RX+135/95 MRX75/55 Box

Death by Strict Press (from floor) 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” “UnStitched” by DB 14min AMRAP: 7 Split Clean (alternate feet) 14 Calorie Row/Bike or 200m Run 7 Split Jerk (alternate feet) 49

2 Rep Cluster Build Up E2MOM x 12min 2 Deadlifts to 2 Hang Cleans to 2 Shoulder to Overhead “The FireCracker 500” by DB 1 Sprint Round For Time: (25min cap) 200m Row, Run or 0.5k Bike 10 Deadlifts 115/75 RX+135/95 MRX 95/65 lbs 10 Hang Cleans 10 Shoulder to Overhead 10 Over the Bar

“EVA vs KELLY” by DB For Time: (33min cap) 800m Run 30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Pull-ups MRX Ring Rows Rest 2min 400m Run 30 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″ 30 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ Rest 3min 800m Run 30 Kettlebell Swings 30 Pull-ups MRX

Thruster Build-up E3MOM 9 – 6 – 4 – 2 – 1 CrossFit SemiFinals Event 4 2024 (RX+) For Time: (15min cap) 30 Cleans 30 Thrusters 30 Toes to Bar Barbell Loads = 95/65lbs RX+115/75 MRX 75/55 Core & Guns Development 3×10 Barbell Curls 3×10 L-Sit Hang Windshield Wipers 3×10 Dumbbell Hammer Curls 3×10 Hip

Death by Bench Press 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” 6min AMRAP: 6 Strict Press 9 Over the Bar Burpees 12 Push-ups Rest 3min 6min AMRAP: 12 Shoulder to Overhead 9 Over the Bar