Tuesday, April 20 2021

Posted by Mandee on April 19th, 2021

21 responses

EMOM x 4 min

3 Front Squat to 2 Push Press (rack or floor)

Rest 2min

EMOM x 4min

2 Front Squat to 1 Push Press (rack or floor)

Rest 2min

4min Build Up to a 1 RM Thruster

(rack or floor)

For Time: (18min cap)

10 - 8 - 6 - 4 - 2

Thruster 115/75 RX+135/95 MRX 75/55
10 Box Jumps 24/20” RX+30/24 MRX 20/18”

Rest 2 min

20 - 16 - 12 - 8 - 4

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

30 Double Unders

Flexibility & Pistol Development

2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch
2 sets 10-30 Pistols or Pistol Progressions

2x15sec Back Bridge/Arch

Spend 5min on banded Shoulder Stretches

21 responses to "Tuesday, April 20 2021"

Hal says:

April 19, 2021 at 3:04 pm

Call the pound...

BP says:

April 19, 2021 at 3:18 pm

N8s worst nightmare

Hobie says:

April 19, 2021 at 3:24 pm

The man, the myth, the LEGEND!

Tracy says:

April 19, 2021 at 3:26 pm

My friend is the best. Ready for the river ?

Bo says:

April 19, 2021 at 4:11 pm

Bench pressed my Suburban to get warmed up this morning...

Mandee says:

April 19, 2021 at 4:18 pm

There he is! Mr. Cool, Calm and Collected. The epitome of composure and the embodiment of coolness. ? This dude is a CrossFit stud. Justin moves through WODs effortlessly and puts up scores that are incredibly impressive. He’s a CFHSV original who’s been making us proud since the beginning. Everybody loves this guy!

Nathaniel says:

April 19, 2021 at 4:48 pm

There’s only one Junkyard Dog and he don’t bark, he bites. He stands guard over the gym day and night on the back wall. And there’s never any trouble. Justin is smart about his business in and out of the gym, tough and disciplined in whatever he pursues, and always makes it look easier than it is. Not to mention he’s got a full head of hair, a chest from the gods, and a tan that won’t quit. Keep runnin’ the yard Junkyard!

Josh Kennedy says:

April 20, 2021 at 1:17 am

There is a reason his photo is on the back wall. I only need one hand to count the number of times I’ve beaten him in a WOD. One of the CFHSV Old Guard, and as nice a fella as you will ever meet.

Hal says:

April 20, 2021 at 2:20 am

A. 190 pr (missed 200 too many times)

B. 13:51 rx ?

C. Complete

BP says:

April 20, 2021 at 4:14 am

200 back rack
15something scaled to back rack

CJ VK says:

April 20, 2021 at 6:40 am

Junkyard slicker than a can of oil and when he talks, yall oughta listen.

115 across
165(2)-175-185
215 thruster, then squat cleans up to 255
13:15 rx+

Bradley says:

April 20, 2021 at 7:23 am

Junkyard dog hasn’t changed one bit. He can destroy any WOD that he wants to. Justin never looks tired. He just casually wipes his face with that orange towel and continues on his dominant way.

A. 225 Thruster from floor

B. 11:16 Rx+

Bailey says:

April 20, 2021 at 7:49 am

13:21 rx+

Nathaniel says:

April 20, 2021 at 7:52 am

11:54 rx+

Mac says:

April 20, 2021 at 8:48 am

11:33 rx

Got up to 245 on the first part.

Nathaniel says:

April 20, 2021 at 9:12 am

Way to keep up the grind Mac!

CJ VK says:

April 20, 2021 at 11:42 am

6:08 / 5:07

Dan M says:

April 20, 2021 at 11:44 am

Always has time for his fans.

steve price says:

April 20, 2021 at 2:39 pm

Justin setting the standard !! Consistency through the years !!

A. Thruster: 225 - 245 (x), next time ?

B. Rx weight, scaled D.U., made it through round of 12

Kim G says:

April 20, 2021 at 3:02 pm

A. 100
8+2 scaled thrusters to 65#

Justin says:

April 22, 2021 at 8:15 am

135-155-205
12:03 rx
I appreciate all of the kind words

Tuesday, April 20 2021

21 responses to "Tuesday, April 20 2021"

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