Friday, December 11 2020

Posted by Mandee on December 10th, 2020

15 responses

Tempo Front Squat E3MOM

5 Sets x 3-5 Reps (60-80%)

**3 seconds down - 2 seconds Hold/Isometric Squeeze - 1 second Explode up**

10min AMRAP:

10 WallBall Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’

10 Pull-Ups MRX Ring Rows

REST 1min

2min Finisher/AMRAP:

Max WallBall Sit-Ups or Toes to Bar (athletes choice)

Core, Shoulder & Flexibility Development

30 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands

15 responses to "Friday, December 11 2020"

Jason Morgan says:

December 11, 2020 at 3:40 pm

21 T2B

steve price says:

December 11, 2020 at 1:39 pm

Tempo Front Squat: 275 x 3, 275 x 3, 245 x 3, 245 x 3, 245 x 3

9 rounds, scaled to 5 wall balls and 5 pull-ups per round
41 abmat butterfly sit-ups

Nathaniel says:

December 10, 2020 at 2:59 pm

Of course we got Kyle F. showing us one of the more difficult movements at the gym - the deficit HSPU. Kyle is one of the strongest fastest athletes in the gym and you’d never know it by the way he carries himself. Kyle might be the nicest, most self deprecating, humble, and easiest going dude in the gym. And he’ll kick your butt in any WOD he wants. My hero!

Mandee says:

December 10, 2020 at 3:27 pm

This dude is a total animal and CrossFit stud! Kyle is a rare breed — no bark and all bite. He’s truly the nicest guy you’ll meet, always showering everyone else with compliments and encouragement. But his natural brute strength, combined with his willingness to go deep in the pain cave on every WOD, is unmatched and near impossible to beat. Awesome athlete and an incredible person. So proud to have you at CFHSV all these years, Kyle! ?