Split Jerk Build Up E2MOM

2 - 2 - 2 - 1 - 1 - 1 - 1

3 Rounds For Time: (20min cap)
10 Left Arm Dumbbell Push-ups (Left hand on Dumbbell)
10 Right Arm Dumbbell Shoulder to Overhead
10 Left Arm Dumbbell Snatch
200m Run / Row or 0.5k Bike
10 Right Arm Dumbbell Push-ups (Right hand on Dumbbell)
10 Left Arm Dumbbell Shoulder to Overhead
10 Right Arm Dumbbell Snatch
200m Run / Row or 0.5k Bike


Dumbbells = 50/35 RX+65-70-75 / 45-50-55 MRX 35/20lbs

Core & Chest Development

30 Bar or Ring Dips
30 DB/KB Bench Press
30 GHD Sit-Ups
30 Band Pull Aparts Across Chest

15 responses to "Friday, November 3 2023"

Nathaniel
Nathaniel says:

November 2, 2023 at 8:15 pm

Wow…two CFHSV legends in Mitch and Steve. Strength and skill with a whole lotta good lookin between ‘em. Nuthin like having Steve encourage and motivate ya in a WOD and Mitch might be the slickest dude to ever walk into CFHSV. Love this pic and these two fellas for what they represent in and outa the gym. Keep Rollin y’all
Patrick
Patrick says:

November 2, 2023 at 10:35 pm

Rock stars
Bo
Bo says:

November 3, 2023 at 7:15 am

A: 205
B: 11:49 rx (row)
Hal
Hal says:

November 3, 2023 at 7:33 am

A. 185-205-225-245(x)-245-255(x)-255(x)
B. 14:35 rx 🏃‍♂️
C. Basically Complete
Eugene M
Eugene M says:

November 3, 2023 at 8:41 am

A) 165(2)-185(2)-205(2)-225(1)-245(1)-270(1)-280(1)/285(1) PR (old PR 270)

B) 15:54 Rx+ 🏃‍♂️ 65#
Jason Morgan
Jason Morgan says:

November 3, 2023 at 9:16 am

A. Training
B. 11:59 Rx (Row)
Tyler Canoles
Tyler Canoles says:

November 3, 2023 at 12:57 pm

Mitch-best hair at Huntsville Crossfit second to Nate.
Rumor is Steve strict pressed 225 pounds for 20 reps the other week.

Also, Eugene, are you on deer antler spray? How do you pull out a 15 pound PR at 55? Congrats

A) 215
B) 14:10rx
Duke
Duke says:

November 3, 2023 at 1:40 pm

In tuscaloosa for the game. Dropped in RTR CrossFit and they were super nice and the gym was great.
Front squats 5x5
4 rounds
30 wbs
30 db snatch
500m run
Rest 2 minutes after each round
32:10
Regina
Regina says:

November 3, 2023 at 3:18 pm

Mitch and Steve are two CrossFit studs who add so much value to the CFHSV community. And I'm sure that wod was no match for those two 😊

85-95-105-115-120-125-130 PR*
2+16 Rx, bike
Alex
Alex says:

November 3, 2023 at 4:20 pm

A. Training
B. 13:40 Rx+ (run, 65#)
Bailey
Bailey says:

November 3, 2023 at 5:11 pm

A. 215
B. 14:55 RX+ (#50)
Justin
Justin says:

November 3, 2023 at 5:56 pm

135-165-195-205-215-215
11:18 rx bike
Lupo
Lupo says:

November 3, 2023 at 6:04 pm

185(2)-225(2)-225(2)-245(1)-255(1)-265(1)-275(1)

13:45 rx (row)
Christian shirey
Christian shirey says:

November 3, 2023 at 7:26 pm

260

17:59 rx+
Sean Don
Sean Don says:

November 3, 2023 at 9:15 pm

320 PR

10:26 Rx+ 65lb bike

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