12 min EMOM – Not TnG. Work Technique
Min 1-4: 2 Sq. Clean & 1 Jerk 50-60% 1RM
Min 5-7: 2 Sq. Clean & 1 Jerk 60-72.5%
Min 8-9: Sq. Clean & Jerk 72.5-80%
Min 10-12: Sq. Clean & Jerk 80%+
( NOT TnG on the doubles, set up every time to have each rep look the same
14 min AMRAP
5 rds
20 OHS 95/65
20 T2B
AMRAP Cal Row
Strength/Skill – Bench Press 4 x 3 25 One Arm D.B. Racked Walking Lunges 45/25 25 K.B. Swings 53/35 25 Ring Dips/Dips/Push-ups 25 Pull-ups 25 Weighted Ab-Mat Sit-ups 25 D.B. One arm Shoulder Press Partiton (l) (r) anyway you wish 25 Ring Rows 25 Air Squats
Strength: 5min EMOM 3 Power Snatches @ 75% 5min EMOM 4 OHS @ 65% of Snatch 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Thruster 115/85 Floor Press 115/85 Cal Row
6 RFT: 400 m Run w/ wall ball 20/14 6 Deadlifts 275/205 15 Pull Up
Seated Box Jumps 5 rounds: 1 RD= 200m Sprint, 100m jog, 100m Sprint 4min rest b/t rounds
Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever. Warm up 3RDs 100m Run 10 BB Snatch grip deadlifts 10 Wall…
10 min to complete 4×10 bent over BB row 4×12 Single Leg RDL (6 each leg, heavy if form is perfect) 4×12 Supine ring row 18 min AMRAP 7 Power Cleans 135/95 7 Lat burpee over bar 200m Run