Friday, December 10 2021

Posted by Mandee on December 9th, 2021

18 responses

Snatch Build Up E2MOM

3 - 2 - 2 - 1 - 1 - 1

MainSite WOD (RX+)

For Time: (20min cap)

40 Dumbbell Snatch (alt) 50/35 MRX 35/20

40 Dumbbell Goblet Squats RX+ Pistol (alt)

4 Rope Climb 15’ RX+ Legless MRX 4x10’ or 2x15’

30 Dumbbell Snatch (alt)

30 Dumbbell Goblet Squats RX+ Pistol (alt)

3 Rope Climb 15’ RX+ Legless MRX 3x10’

20 Dumbbell Snatch (alt)

20 Dumbbell Goblet Squats RX+ Pistol (alt)

2 Rope Climb 15’ RX+ Legless MRX 2x10’ or 1x15’

10 Dumbbell Snatch (alt)

10 Dumbbell Goblet Squats RX+ Pistol (alt)

1 Rope Climb 15’ RX+ Legless MRX 1x10’

Core Development

20 Reverse Rower Tucks
20 Banded or Barbell Good Mornings
20 Russian Twists

20 Hip Extension to Glute Ham Raise
20 WallBall Russian Twists

18 responses to "Friday, December 10 2021"

Mandee says:

December 9, 2021 at 3:11 pm

CJ VK, thumping that chest! I get to throw down with this guy almost every day, and there’s no doubt he adds fun and personality to every training session. He’s a super stud CrossFitter who is highly skilled and moves effortlessly. He gives 100% every day not only at CrossFit, but also at sneaky sarcasm and friendly banter 😅 He’s one of a kind and I’m glad to call him my friend!

Nathaniel says:

December 9, 2021 at 3:11 pm

Champ to bar…I mean chest to bar. CJ has worked really hard on his c2b and it shows when it counts. CJ is CrossFit through and through in how he approaches his fitness. He’s dealt with injury and overcame so he knows how to train smart and for longevity. He also enjoys the “game” of CrossFit and being the best CrossFitter he can. This past year he had the top male overall score in the Open at CFHSV. And CJ enjoys the community and friendships that CrossFit facilitates. Glad you found CrossFit buddy and extra glad you found CFHSV. Keep Rollin dude

Hal says:

December 10, 2021 at 1:05 am

“The Champ” for a reason. I look for his scores every morning between 11:30-11:45.

A. 165 power

B. 15:52 rx

C. HDM4

Bo says:

December 10, 2021 at 1:43 am

CJVK killing it 8 days a week.

A: 140 power
B: 2+36 rx

Melissa B says:

December 10, 2021 at 2:24 am

👀🏆

BP says:

December 10, 2021 at 4:16 am

CHAMP
185-195xxxx
16:07 Scaled to 6xPull Up

Dan M says:

December 10, 2021 at 4:38 am

champishere.gif

Gotta post scores when CJVK is the pic
A. 225
B. 17:48 rx

Alex says:

December 10, 2021 at 5:43 am

205 Squat Snatch
19:48 Rx+

CJ VK says:

December 10, 2021 at 6:06 am

Everybody has their own challenging movements and C2B is certainly one of mine 🥴

I appreciate the kind words and wouldn’t trade my hour and half, five days a week at CrossFit Huntsville for nothing.

115(3)-145(2)-175(2)-195-210 (all squat)
19:48 rx+

CJ wanna lift like Dan says:

December 10, 2021 at 6:26 am

Appreciate that Big Dan. Good job today. 👍🏼

Jason Morgan says:

December 10, 2021 at 7:16 am

Nobody like CJVK aka swag city... aka the champ... aka the stache... Thankful to get to workout with him most days. Pretty hard to have a bad day around this guy. Thankful for you dude!

A. 175 Power
B. 17:08Rx

Mimi says:

December 10, 2021 at 7:19 am

Making it look too easy, CJ!
A: clean training
B: 3+3 scaled to 25# dumbbell

Nathaniel says:

December 10, 2021 at 7:27 am

19:06 scaled

Bailey says:

December 10, 2021 at 7:30 am

A. 140
B. 19:30 rx (half legless rope climbs half normal)

CJVK, he’s the man! One of the most well rounded athletes in the gym. Not only does he work hard, he knows how to crack up and make training fun. Glad I get to train with him everyday, he definitely keep everybody’s spirits high! Keep up the work stud

Josh Kennedy says:

December 10, 2021 at 7:35 am

A: 115(3)-125(3)-135(2)-145(2)-150(1)-155(1), all squat snatch
B: 19:15 with 35# DB
C: Complete

Mandee says:

December 10, 2021 at 7:47 am

A. 135 squat
B. 13:21 RX with pistols

DukelovetotrainwiththeCHAMP says:

December 10, 2021 at 8:42 am

185 squat
17:21 rx
He is the CHAMP for a reason. puts in the work. Ive noticed lately that champ is dialing it in. only 10 weeks til the open. Champ gon be ready.,

Mo says:

December 10, 2021 at 2:15 pm

245
18:44 rx

CJ is a legit “good dude”. Always enjoy working out with him. Mustache always on point.

Friday, December 10 2021

18 responses to "Friday, December 10 2021"

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