Mandee

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 15min AMRAP: 10 Hang Snatch 95/65lbs RX+135/95 MRX 75/55 15 Wallball Step-Ups 10 Chest to Bar RX+5 Muscle-Ups (bar or ring) MRX Pull-Ups Box Heights = 24/20” RX+30/24” MRX 20/18” Wallballs = 20/14lbs MRX 20/10lbs Core, […]

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD 30-20-10 reps for time of: (18min cap) Right Arm Russian Kettlebell Swings Left Arm Russian Kettlebell Swings Kettlebell Goblet Squats Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs Core Development 10 Weighted Sit-ups 20 Kettlebell/Wallball Russian Twists 20 GHD Sit-ups

Split Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 Team WOD 16min AMRAP: P1 – 3 Wall Walks / P2 – Handstand Hold P2 – 3 Wall Walks / P1 – Handstand Hold 9 Synchronized Deadlifts 12 Alternating Over the Bar Burpees 6 Synchronized Split Jerks Barbell Loads

Tempo Front Squats E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 12min AMRAP: 12 Squat Cleans 135/95 RX+165/115 MRX 95/65 48 Double Unders or 12 Box Jump Over 24/20 RX+30/24” MRX 24/20” Squat & Core Development 2×12 Cossack Squats (12 each leg)

5min Build Up Shoulder to Overhead 5min Build Up Hang Power Clean 5min Build Up Deadlift “The Equalizer” by DB For Time: 18min cap 18 Deadlifts 175/115 RX+ 205/135 MRX 135/95 9 Hang Power Cleans 6 Shoulder To Overhead 200m Run or Row or 0.5K Bike 12 Deadlifts 175/115 RX+ 205/135 MRX 135/95 6 Hang

CFHSV 12thAnnual “Iron Bowl & College Gameday WOD” 1st Quarter: 4 min AMRAP: 200m Kick Off Touchdown RUN (buy-in) Then, 10 Help a Teammate Up Deadlifts 165/115 MRX 135/95 7 Grass Drill Push-Ups (hand release) 2 minute TIME OUT 2nd Quarter: 4 min AMRAP: 14 Football Passes (Wallball Shots) 20/14 to 10/9′ MRX 20/10 to

“Pocahontas & John Smith” by DB 30 min Partner AMRAP: 10 Pull-ups MRX Ring Rows 8 Deadlifts 135/95 RX+165/115 MRX 95/65 6 Hang Squat Cleans 4 Shoulder to Overhead 2 Over the Bar Burpees 400m Run / Row or 1k Bike Partner 1 Perform 1 round of Lifting Portion Partner 2 Runs / Rows 400m

Happy Thanksgiving! All Classes Cancelled Happy Thanksgiving CrossFit Huntsville!! Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV! Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare

“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over the Turkey Burpees REST 1min/Rotate One Arm Gobler Shoulder to Overhead 24/16kgs RX+ 32/24 MRX 20/12 *switch arm each 20sec* REST 1min/Rotate Turkey Tosses 20/14lbs to 10/9’ MRX 20/10 to 9’ REST 1min/Rotate Hang Turkey Cleans REST 1min/Rotate