Hang Squat Clean Build-up E2MOM
5 – 4 – 3 – 2 – 1 – 1 – 1
5 Rounds For Time: (20min cap)
6 Hang Squat Cleans
5 Muscle-ups MRX Chest to Bar
15 Pistols (alternating)
OR
5 Rounds For Time: (20min cap)
6 Hang Squat Cleans
4 C2B and 4 T2B
30 Air Squats
Muscle-Ups = Bar or Ring
Barbells = 155/105lbs RX+185/125 MRX 115/75
Core & Shoulder Development
Spend 3min on Banded Shoulder Stretches
10 Skin the Cats
Spend 3min on PVC Shoulder Stretches
1min Bird Dog Hold Left Arm Right Leg
1min L Sit-Hold
1min Bird Dog Hold Right Arm Left Leg
A. 135-155-185-205-225-245-265(x)
B. 17:25 rx
C.
11:49 Rx
135(5)-185(4)-225(3)-250(2)-260-270-280(x)
Stopped at 4 rounds around the 16-17 min workout
A. 135-155-1651-185-205-225
B. 14:13 Rx Second
a)155(5)-165(4)-185(3)-215(2)-245-255-270
b) 16:33 Rx (HPC, Ring MU,
)
love pistols almost as much as OHS, but nothing better than OH walking lunge
A. Training – back wasn’t having it
B. 14:22 rx with Ring Muscle Ups
Phil looking focused and working hard! Phil is a well-rounded CrossFitter who goes hard, trains smart, and shows up consistently. He’s easy to be around, friendly, and motivated. Always enjoy seeing Phil at the gym and so happy he’s a part of our CFHSV community. Keep working hard, Phil!
A. 190
B. 12:32 RX+ (HSC, Ring MU, pistols)
135(5)-165(4)-195(3)-225(2)-245(1)-255(1)-265(1)
14:12 rx (rmu and pistols)
315
8:19 Rx+ (RMU, pistols)
A. 235
B. 10:29 RX+ (RMU)
A. 240 PR
B. 14:08 Rx (165 lbs, RMU, Pistols)
A. 190 PR
B. 11:24 RX+ bmu
A. 335 ( missed 350 )
B. 11:11 RX+ ( HSC/RMU/Pistols )
A. 235
B. 10:29 RX+ (RMU)
A: 135(5)-155(4)-185(3)-205-225-240-255
B: 9:56, RX (155 hsc/c2b/t2b/air squats)
A. 200 PR!
B. 18:30 ( 3 rounds with RMU/2 Rounds of BMU, pistols and HSC)
A. 315
B. 12:29 rx+ (HSC, RMU, Pistols)
325
8:14 rx +