Mandee

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

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