Bench Press Build-up E3MOM
9 – 6 – 4 – 2 – 1
5 Rounds For Time: (20min cap)
200m Row/Run or 0.5k Bike
10 Power Clean 135/95 RX+165/115 MRX 95/65
10 Bar Dips or 20 Push-ups RX+Strict Ring Dips
Rest 1min after Each Round
Core & Chest Development
2×10 Banded Push-ups
2x30sec L-sit Hold
2×20 Dumbbell/KettlebeBell Bench Press
2×10 Dumbbell/Kettlebell Pull-overs
2×20 Band Pull Aparts Across Chest
2x30sec L-sit Hang
Ronnie working hard and looking like a total stud. This man shows up early ready to roll, and he never fails to be friendly and pleasant, even in the wee hours of the morning. Ronnie is a stickler for technique, and he holds himself to the highest standards in all things CrossFit. He’s the first to brag on his fellow classmates, and he’s always friendly when he sees a new face in class. All around a great person who we are thrilled to have at CFHSV. Keep it up, Ronnie! 😊
Ronnie is the best there is! Great guy with a great family! When I grow up I wanna be Ronnie! Keep doing what you’re doing brotha.
😘
Can’t beat Ronnie! Freak of an athlete, built like a super hero, works smart and hard, and always gotta smile with a great attitude. Ronnie lightens the mood, brings positive energy, and is encouraging to everyone. Always enjoy seeing my man at 5am ready to roll. Get this man a cape cause he’s my hero!
Ronnie is one of the hardest workers in the gym and always has a smile while looking smooth throughout the workouts!
a) 165 (9) – 185 (6) – 205 (4) – 225 (2) – 245 (1)/265 (1) PR
b) 14:45 Rx 🏃♂️
Ronnie is Ripped
A. 135-185-205-225-245(x) (lots of excuses)
B. 17:22 rx 🏃♂️
C. 📚
I’ve said it before and I’ll say it again. If not for the the coaches and other athletes at the gym(special shout-out to the LOML Nicole), I wouldn’t be where I am today. I love all you guys and gals. Consistency is the key to life, just do the little things and you’ll look back and see just how far you have come without even realizing it.
Quote of the day
This above all: to thine own self be true, And it must follow, as the night the day, Thou canst not then be false to any man.
A member of one of my favorite CFHSV families… 5am can count on Ronnie to be friendly to newcomers and regulars alike. He always has a word of encouragement and lighthearted conversation, and he helps make the 5am class worth losing sleep to attend. I so appreciate that Nicole and Ronnie show up daily and are part of the early morning crew.
65-75-95-105-115
19:13 Rx, run, bar dips
18:48 rx+ row
(2:31, 2:54, 2:57, 3:15, 3:10)
A. 175
B. 17:19 Rx row, bar dips
A. 225
B. 13:21 RX+ run
A. Training
B. 12:43 rx+ ( running )
There’s not much that brings me more joy than riding shotgun with this guy to CrossFit everyday…at 0500 nonetheless.
He has really transformed before my eyes since we joined CFHSV. We are both so thankful we found our way to you guys 🫶🏼
275
12:30 Rx+ (Row)
A. 115-155-185-205-210
B. 17:32 Rx push ups
16:32 @ 135/Row/ scaled to 10 push-ups per round
Ronnie! Looking STRONG! This dude starts his day off at 5am and never looks back. It’s been awesome to watch Ronnie gain strength, learn skills and do it all with the best attitude. This guy is as kind as they come and I’m so grateful I’ve had the opportunity to coach the entire family! Glad they call CFHSV home!
A. 55-65-75-85-95 (first time doing Bench press in well over a year)
B. 3+17 rx+