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 Extensions
3×10 Plate Pinch Curls
3×10 Reverse Rower Tucks
Bad to the bone! Dave is The Mayor of the 11:30 class at CFHSV. Thanks for over 10 years of friendship Mr. Nixon.
“Super Dave” love this fella right here, they don’t come any better !!! A consistent athlete who doesn’t back down ! Always great to see him in the gym !!
Dave, is a great guy and athlete. He can MRX every workout and is always consistent. Miss going to the 11:30 am and seeing your smiling face.
a) 115 (9) – 145 (6) – 185 (4) – 215 (2) – 235 (1) / 250 (X – clean good, thrust not so good)
b) 7:12 Rx+
A. 185
B. 3:45 (RX+)
245 (with a troubling number of misses at 265, and then 255)
3:58 Rx+
A. 275 PR
B. 4:41 rx+
95(9)-125(6)-155(4)-185(2)-215
6+48 rx+
(Single cleans, 14-8-8 thrusters, 25-5 T2B)
* 6:48 rx+
A. 225
B. 4:24 rx+
A. 270
B. 4:31 RX+
245, let Adam talk me into jumping to 300 which failed after the clean twice. Naughty naughty giving into peer pressure. Paid for my sins with some back squats later, 20 (315), 30 (225), 40 (135) and 50 (45)
5:12rx+ on wod
Just to be clear, you stated you’d be doing 295 (you’d likely also miss). We are talking about a 5 # increase.
Mayor Dave holding down the fort at the 11:30 class – he runs a tight ship, but that’s what makes the lunch class
One of the original lunch crew, always working hard and still having something encouraging to say 
55-65-75-85-95+1@105
11:59 Rx+
Good work Regina!!
A. Thruster: 225
B. 12:08 Rx
255 PR
4:04