Friday, August 2 2019

Posted by Mandee on August 1st, 2019

14 responses

Bench Press E3MOM

6 - 4 - 2 - 3 - 4 - Max reps

12min AMRAP

12 Hang Power Cleans 115/75 RX+ 135/95 MRX 95/65

6 Box Jumps 24/20" RX+ 30/24" MRX 20/18

3 Burpee Heel Tap/Foot Clap Over Bar

Core Development

1 min Hip Extension Hold
15 Back Extensions
1min Bird Dog Plank Hold (30sec L arm R leg / 30sec R arm L leg)

15 Hip Extension to Glute Ham Raise or 15 Reverse Hypers

Good luck to CFHSV athlete Paul "The Duke" McCrary as he competes this weekend at the 2019 Reebok CrossFit Games! Follow all the action at games.crossfit.com and watch Paul fight to be crowned Fittest on Earth in the Men's 50-54 age group!

14 responses to "Friday, August 2 2019"

Duk5 says:

August 1, 2019 at 3:01 pm

Each workout that I do in the online qualifier and at the games, I have to come up with a process that I believe will help me do my best. Your process would be totally different than my process because we all have different strengths and weaknesses. I write this process down so I can visualize myself doing the workout. So I’m just going to write it down here.

Row Burpee

Set straps on rower where I can get in and out without touching them.
Move barbell up 2-3 feet so my feet don’t hit rower on first set of 10 burpees.
At 3-2-1 go
Sprint to rower
Be disciplined and Row at 1:40 pace + or - 1-2 secs.
Sprint to barbell and hold on. Make it hurt bad.

Two Ropes

Concentrate on trying to get to top of rope in 2 pulls
Front squats need to be steady and unbroken
Relax shoulders on double unders and really control breathing.
Find a focal point while doing double unders
As soon as I’m done with double unders go straight to rope and climb at least one time