Back Squat Max E3MOM
5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1 @ 90-100% – 1 @ Max – 1 @ Max
*percents, are a guide, adjust as needed to hit a max*
“Double Duel” by DB
6min AMRAP:
Row 1000m MRX Row 800m
Max Reps Squat Cleans
Rest 3min
6min AMRAP:
Run 800m MRX Run 600m
Max Reps Hang Squat Cleans
Barbell Weight’s = 115/80 RX+155/105 MRX 95/65lbs
**Athletes can start with either the Row or Run AMRAP then switch**
Core & Squat Development
20 V-Ups
40 Bulgarian Split Squats (20 ea) w/Dumbbells
20 GHD Sit-ups
40 Cossack Squats (20 ea)
20 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs
20 Weight Plate Overhead Squats
CFHSV LABOR DAY SCHEDULE
We WILL have classes at 7am, 815am, 915am, and 1130am, as well as Open Gym from 10:15am-11:30am.
All other classes canceled. No childcare today.
Superman Sadler
Sadlers a good dude
Sadler!! Get on that box ol friend!
135(5)-185(5)-225(3)-255-275-315
38 rx, row & run
(row & squat clean: 5-4-3-3-2)
(run & hang squat clean: 10-5-6)
8/10/22:
185(12)-225(8)-255(6)-275(3)-305(3)
26 rx+
run: 3:39 / 15 HSC
row: 3:38 / 11 SC
135(5)-225(5)-275(3)-315(3)-365(1)-390(1)-405(X)
35 Rx (Run then Row)
(run & hang squat clean: 20=10+5+3+2)
(row & squat clean: 15=1+1+1+1+1+1+1+1+1+1+1+1+1+1+1)
A. 115-135-165-185-205
B. 38 Scaled (Rx weight, did not read board right, rowed twice)
A. Training , recovering from an injured right knee and a pulled left hamstring. Built up to some reps at 275
B. 40 @ 115, rowed 600 meters both times
A. 330
B. 31 rx+
185(7)-225(4)-275(2)-305(1)- 345 PR
21 rx (in reverse order: 11/10)
Yesterday’s Hero Wod, “Donny”:
12:29, RX @225#
390
48 Rx+
375 (1)-390(x)
42Rx+
A. 280 failed 290
B. 21 Rx+