Front Squat Build Up E3MOM
10 – 5 – 3 – 2 – 1
3 Rounds For Time: (24min cap)
15 Front Rack Lunges (alt legs)
200m Run/Row or 0.5k Bike
10 Front Squats 95/65 RX+115/75 MRX 75/55
20 Box Jumps 24/20” RX+30/24″ MRX 20/18”
Rest 2min after Each Round
Core & Leg Development
15 Cossack Squats (Left leg)
15 Cossack Squats (Right leg)
20 Seated Box Jumps
20 Pistols or Pistol Scales (10 each leg)
25 Hip Extensions
1min Wall Iron Chair Sit Holding 25/15/10lb plate
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a) 205(10)- 235(5)- 285(3)- 305(2)- 325(1)
b) 14:59 Rx+
(3:30, 3:43, 3:46)
Welcome back Beau! Lookin good as usual
A. 135-225-255-275-300(x)
)
B. 15:10 scaled life (bs, su,
C. Complete
155-205-245-270-285
15:23 scaled run
Got called out on box jumps-using arms on legs
155(10)-205(5)-245(3)-270(2)-295x
14:20 rx, run (3:18, 3:33, 3:29)
A. 155(10) – 205(5) – 245(3) – 275(2) – no attempt on heavy single – back couldn’t take it
B. 13:21 rx+
A. 115-135-185-205-225
B. 13:23 Rx Run
135-225-245-265-285pr
14:24 rx run
A. 165-205-235-255-285 (PR)
B. 11:47 RX+ (run)
225(10) – 295(5) – 335(3)
355(1) – 365(X)
12:29 RX+ ( Row )
2:31 // 2:58 // 3:00
135(10)-185(5)-225(3)-255(2)-295(1)
14:21 rx+ run
11:25 rx+
BS 165,275,315,345,375(x)
11:25rx+
135-155-185-195-205
18:12 rx row
Beau! So glad to have this guy back in the gym! Still tough as nails and knows how to get the job done. Welcome back, Beau!
A. 85 – 105 – 125 – 135 – 165
B. 14+11 rx (row)
A. Front Squats: 225×10, 275×3, 315×1, 345×1
B. 18:53 Rx
Run
Awesome to have Beau back at it and throwing down CrossFit Huntsville style! He’s a great athlete who is always a pleasure to be around, and it’s awesome to see him still doing his thing and working hard.
A. 210
B. 12:57 RX+ row
A. Front Squat: 225×10, 275×3, 315×1, 345×1
B. 18:53 Rx/Run
115-155-175-190-200 PR
12:31 RX+ run
135, 225, 255, 285, 305
15:16 Rx run