Partner 1 rows for 1:00 while partner 2 accumulates reps, then switch. After both partners have done the first exercise, move on to the next.
1:00 on rower
1:00 of D.U.’s
1:00 on rower
1:00 of burpees
1:00 on rower
1:00 of KBS (53/35#)
1:00 on rower
1:00 on OH lunges w/KB
Strength 15 Min EMOM- 0-4 min 1 Snatch 65-75% of 1 RM 4-8 min 1 Snatch 75-85% of 1 RM 8-15 min 1 Snatch 85+% of 1 RM WOD Buy-in 100 D/U then.. 6RFT: 3 Power Clean 155/105 6 shoulder to overhead 10 walking lunge (front or back rack) * Barbell work must be unbroken….
I would like to say a GREAT BIG THANK YOU TO ALL OF YOU FOR YOUR SUPPORT AND WARM WISHES REGARDING THE CROSSFIT GAMES. It was a great experience and you all following the action via Facebook and streamimg video made it all more exciting. Thank you again. Scott Strength/Skill – Back Squat 3-3-3-3-3 5…
W.O.D – 20 Min. A.M.R.A.P Run 300m 3 Hang Power Cleans 135/95 115/75 95/55 3 Front Squats 135/95 115/75 95/55 3 Push Jerks 135/95 115/75 95/55 The hardest thing about eating paleo/zone is, you are not able to order that tasty Chinese food for takeout. I miss those days of ordering a grease filled box…
20 Min EMOM: EVEN: 3 TnG Power Snatch 70-75% 1 RM ODD: 5-10 Strict Pull up 12 min AMRAP: 50 Goblet Squats 53/35 40 Cal Row 30 HR Push Ups 20 Wall Balls 20/14 10 Power Cleans 185/135 *Scale as needed*
Skill/Strength -O.H. Squat 8 min E.M.O.M. x 4 Reps – No Rack 2014 Regional Event 7 For time: 64 pull-ups 205/135-lb. overhead squats, 8 reps
E2MOM for 14 min 2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans Start light and build over the 7 sets 1 – 10 Burpee to Target Muscle Up *12 min Cap*