Mandee

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

Back Squat Build-Up E3MOM 9 – 6 – 4 – 2 – 1 6 min AMRAP: 36 Calorie Row or Bike 18 Squats (front or back) 12 Bar Facing Burpees * Max Chest to Bar Pull-Ups RX+ Muscle Ups (ring or bar) MRX Pull-Ups Rest 3 minutes 4 min AMRAP: 24 Calorie Row or Bike

HERO WOD “ABBATE” For Time: (40 min cap) 1 mile Run 21 Clean & Jerks 155/105 115/75 800m Run 21 Clean & Jerks 1 mile Run U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of

“Reverse JACKIE” For Time: (15min cap) 30 Pull-Ups MRX Ring Rows 50 Thrusters 45/35lbs 1000m Row OR “JACKIE” For Time: (15min cap) 1000m Row 50 Thrusters 45/35lbs 30 Pull-ups MRX Ring Rows OR “Double JACKIE” For Time: (25min cap) 2000m Row 100 Thrusters 45/35lbs 60 Pull-ups MRX Ring Rows Flexibility Development 2x30sec Couch Stretch or

4 Rounds For Time: (35min cap) 25 Calorie Row/Bike or 400m Run 25 Hang Snatch 95/65lbs RX+ 15/75 MRX 75/55 25 Toes to Bar or WallBall Sit-ups 20/14lbs MRX 20/10lbs REST 2min after Each Round Core & Guns Development 25 Barbell Curls 15 Glute Ham Raises or Reverse Hypers 25 Dumbbell Hammer Curls 15 Hip