Clean & Jerk Build Up E3MOM
10 – 8 – 6 – 3 – 1
“Sizzlin” by DB
For Time: (20min cap)
2 Ground to Overhead 135/95 RX+185/125 MRX 95/65lbs
2 Over the Bar Burpees
20 Double Unders
4 Ground to Overhead
4 Over the Bar Burpees
40 Double Unders
6 Ground to Overhead
6 Over the Bar Burpees
60 Double Unders
8 Ground to Overhead
8 Overthe Bar Burpees
80 Double Unders
10 Ground to Overhead
10 Over the Bar Burpees
100 Double Unders
Handstand & Core Development
4 Wall Walks (with 20sec hold at top)
20 GHD Sit-Ups (with 4sec hold at top)
4 Wall Walks (with 20sec hold at top)
20 Hip Extensions (with 4sec hold at top)
A. 135-155-185-205-245(x) (all touch-n-go)
B. 4+55 rx+
C.
a) 75 (10), 105 (8), 165 (6), 195 (3), 225 (1) / 245 (1)
b) 13:00 Rx
Power couple to the rescue! Tommy Ray and LJ are here to save the day! These two have been such an awesome addition to CFHSV and made the gym a better place. They both work hard, enjoy each other, laugh through the pain, encourage one another, and make everyone around them feel special. LJ has accomplished so much since joining us but her biggest accomplishment was getting her main man to join her. He has RX’d every warm up since joining and makes every class fun! Keep Rollin you two!
95(10)-115(8)-135(6)-185(3)-235-255
14:51 rx+
A. 225
B. 14:07 @ 135 / Single Unders
A. 295
B. 16:45
Scaled dubs to assault bike
6-12-18-24-30
A. 240
B. 12:24 rx+
135-165-185-225-255
10:20 Rx+
These two are the definition of goals, in life and in fitness.
135(10)-165(8)-185(6)-205(3)-235(1)-255
16:25 rx+
It’s always so great to see LJ and Tom – they have each been kind, friendly, and supportive since day 1
65-75-85-95-1@115-1@120
19:03 Rx
180
13:53 RX+
Workout from 4/27/24 –
A: 16:22, RX+, Run/155#
Splits – 3:52/4:12/4:18
B: Light Bench Press – 135(10)x6
A. 125-135-155-175-185
B. 10:03 RX+