Hang Squat Clean Build-Up E3MOM

5 x 5

With a Continuously Running Clock For Max Reps/Cals:

0:00 - 2:00

12/10 Calorie Row/Bike
10 Hang Squat Clean 135/95lbs MRX 95/65lbs

*to Max Over Bar Burpees

2:00-3:00 REST

3:00 - 5:00

5 Over the Bar Burpees
10 Hand Release Push-Ups

*to Max Calorie Row/Bike

5:00-6:00 REST

6:00 - 8:00

12/10 Calorie Row/Bike
5 Over the Bar Burpees

*to Max Hang Squat Cleans

8:00 - 10:00 REST

10:00 - 15:00

10 Hang Squat Cleans

5 Over the Bar Burpees

10 Hand Release Push-Ups

*to Max Cal Row/Bike

Chest & Core Development

30 Band Pull-Aparts

30 DB/KB Bench Press

1min High Plank Hold

30 Ring or Bar Dips

1min Low Plank Hold

12 responses to "Friday, June 2 2023"

Mandee says:

June 1, 2023 at 9:10 pm

There she is! This woman is awesome and she’s been a valued, consistent and deeply loved member of our community for many years. Jessica and Michael have held down the early morning classes at CFHSV for so many years, it’s hard to remember the days at CFHSV before them. Both hard working athletes, training smart for life and longevity. Jess is quick witted, intelligent, loyal and kind. To say we will miss Jess and Michael is more than an understatement. Wishing you both all the very best, and hoping your new home is perfect in every way! 💙
Nathaniel says:

June 1, 2023 at 9:15 pm

“Flo Rida” herself! Jess doin Jess things with a big Ol smile. Jessica and her lovable man Michael will be missed. Those 2 5am spots leave behind some big shoes to fill. Jessica and Michael have been incredibly dedicated and consistent in their time at CFHSV. They’ve kept their fitness a priority and they’ve done it with great balance by enjoying life with each other outside the gym too. Gonna miss my friends and sharing laughs, stories, thoughts, and some small talk while we CrossFit. Keep ya shoes clean and stay Fit Fam 💙
JasonH says:

June 2, 2023 at 3:43 am

Best of luck to you and Michael on y'all's next Great Adventure, Jess!
Eugene M
Eugene M says:

June 2, 2023 at 6:59 am

A)75(5),135(5), 165(5),180(5),230(5)
B) 94 (7, 25, 7, 55)
Regina says:

June 2, 2023 at 7:36 am

Aww, I will miss Jessica's sense of humor at 5am and I'm still in awe of her crossover skills 😊 Hope y'all get to come back and visit soon!

49 scaled to 75#
Bo says:

June 2, 2023 at 9:07 am

Great picture, Jessica. I remember when you taught me how to climb the rope at 0500. You and Michael will be missed. Wish you guys the best!

A: 165
B: 77 rx
Misty says:

June 2, 2023 at 9:13 am

Jessica! Dang… the back left corner of the gym just won’t be the same without you! This lady has been starting her day at 5am for years. She’s funny, quick witted, a smart athlete and a great person. I always enjoy our early morning conversations and laughs. Both Jessica and Michael will be greatly missed and I have no doubt they will settle in and quickly find a new CF box to dominate. 😊 I wish y’all the best of luck and will patiently wait for a visit and 5am drop in from both of you!
Champ says:

June 2, 2023 at 11:28 am

111 rx (row; 9-28-8-66)
Nathaniel says:

June 2, 2023 at 1:06 pm

108 reps scaled
Justin says:

June 2, 2023 at 1:34 pm

76 rx
Bailey says:

June 2, 2023 at 6:21 pm

A. 125-145-165-175-190
B. 97 rx (bike)
Jessica says:

June 2, 2023 at 9:22 pm

We will love CFHSV always and forever. Thank you for the forever friends and helping me scale everything. 💜

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