Monday, December 11 2023

Posted by Mandee on December 11th, 2023

21 responses

Tempo Bench Press E3MOM

5 Sets x 3-6 Reps @ 50-75%

3sec Down - 2sec Hold/Isometric Squeeze - 1sec Explode up - 2sec Reset

12min AMRAP:

9 Dumbbell Push-ups (Right hand on DB)

12 Dumbbell Snatch (Right arm)
9 Right Arm Dumbbell Box Step-ups
9 Dumbbell Push-ups (Left hand on DB)

12 Dumbbell Snatch (Left arm)

9 Left Arm Dumbbell Box Step-ups
18 Toes to Bar

BoxHeights = 24/20” RX+30/24” MRX 20/18”

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

Chest & Core Development

2x12 Dumbbell/Kettlebell Bench
2x12 Reverse Rower Tucks
2x12 Dips (ring & bar)
2x24 Band Pull Aparts (across chest)

21 responses to "Monday, December 11 2023"

Champ says:

December 11, 2023 at 11:33 am

2+24 rx

Mandee says:

December 10, 2023 at 8:43 pm

Sam locked out and putting in the work! Sam is a super nice person who works hard and is always a pleasure to be around. He’s a solid athlete who moves well and trains smart. He’s friendly and CrossFit courteous, too. Keep

Mandee says:

December 10, 2023 at 8:45 pm

*Keep after it, Sam!

Alex says:

December 11, 2023 at 6:33 am

165x4 across
3+31 Rx

Hal says:

December 11, 2023 at 7:13 am

Sam is 💪
A. 155(5) x 5
B. 2+7 rx
C. 🎒

Bo says:

December 11, 2023 at 7:39 am

Sam gets after it at 0600.

A: 115-135
B: 2+27 scaled (t2b to GHD’s)

Nathaniel says:

December 11, 2023 at 8:25 am

My dude Sam! Sam is a total stud who took to CrossFit like a fish to water. He’s a natural athlete and it didn’t take him long to catch on. Sam has been nothing but kind and genuine since the day he showed up. He works hard and has made some big gains across the board. Always good to have Sam in any class cause he’s a class act with good energy. Keep it up dude!

Jason Morgan says:

December 11, 2023 at 11:52 am

A. Training
B. 2+51 Rx

Bailey says:

December 11, 2023 at 1:46 pm

A. 105x5 across
B. 3+18 RX

Nathaniel says:

December 11, 2023 at 4:13 pm

A. Scaled : 5 x 10 dumbbell bench press

B. 3 + 2 rx

Misty says:

December 11, 2023 at 4:42 pm

Sam! Love the intensity in this pic! Sam is a great athlete who always digs deep! He has solid form and technique and constantly puts up big scores. Not only is Sam a great athlete, but he’s also a top notch guy. He is encouraging to those around him and adds positivity to any class he comes to. Glad to have Sam at CFHSV!

Misty says:

December 11, 2023 at 4:45 pm

Giving the shoulder a rest today…
20-18-16-14-12-10-8-6-4-2
- Cal Bike
- GHDs
- Goblets Squats (24kg)
- Russian KBS
39:23