Wednesday, May 3 2023

Posted by Mandee on May 3rd, 2023

16 responses

Strict Press E3MOM

8 reps at 70% - 7 reps at 75% - 6 reps at 80% - 5 reps at 85% - Max reps at 70%

For Time Alternating Reps of: (15min cap)

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Split Jerk (alt ft) 115/75 RX+135/95 MRX 95/65

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Burpee Box Jump Over (can use hands) 30/24” MRX 24/20”

Core & Shoulder Development

10 Wall Walks
15 reps each arm/leg (1 Leg/1 Arm Kettlebell Press)

55 Flutter Kicks (2 count)
Spend 3min on Banded Shoulder Stretches

2x20sec Head to Floor Straddle Stretch

1min Handstand Hold
Spend 3min on PVC Shoulder Stretches

16 responses to "Wednesday, May 3 2023"

Nathaniel says:

May 2, 2023 at 8:52 pm

My dude Sy! Nice lock out dude. Sy has a long way to go to lock that out. He’s a lean mean ‘baller’ from back in my day. He can hoop it up, CrossFit, and raise kids with the best of them. Sy is a great guy that I’ve known for years and he made CFHSV better the day he joined. He’s made big gains since joining in all areas of his fitness. Sy is a regular in the ‘lunch crew’ and always goes hard while also encouraging his friends and classmates around him. Keep hoopin and gettin reps Sy

Mandee says:

May 2, 2023 at 9:15 pm

There he is! Sy putting in the work and looking like a stud. Sy is truly a gentle giant who is as kind and genuine as anyone you’ll meet. He’s moves well, works hard, and has a great attitude and perspective. I’ve been lucky to know Sy for a long time, and we’re so proud to have had him representing CFHSV for several years now. Keep it up, Sy! 😁

Eugene M says:

May 3, 2023 at 6:58 am

A) 125, 130, 140, 150, 120 x 10
B) 12:15 Rx

Hal says:

May 3, 2023 at 7:27 am

A. 95-115-135-145-95
B. 12:37 rx
C. Complete

Justin says:

May 3, 2023 at 8:52 am

135-140-150-155-135(10)
10:49 rx

Bradley says:

May 3, 2023 at 9:54 am

A. 125(8)-130(7)-140(6)-150(5)-125(10)

B. 9:12 Rx+

Champ says:

May 3, 2023 at 11:30 am

115(8)-125(7)-135(6)-145(5)-115(18)
9:34 rx+

Duke says:

May 3, 2023 at 11:48 am

135-140-150-155-135
14:55@135 push jerks scaled

Mandee says:

May 3, 2023 at 3:45 pm

A. 75(8) - 85(7) - 95(6) - 100(5) - 85(6)
B. 7:48 RX+

Misty says:

May 3, 2023 at 4:45 pm

Sy! His face says it all… those overhead holds were tough but he wasn’t giving in! Sy is as nice as they come and an all around natural athlete! I’m lucky enough to coach his daughter down the street at CFK and she’s nipping at his heels! Awesome family and Sy is doing a great job of setting the bar high!