Thursday, 6-1-17

WOD – Three rounds for time After warm up Squat Clean, 5-5-5 – Fifty percent of one rep max. For time: 95 /55 pound Squat clean, 21 reps 42 Back extensions 95/55 pound Squat clean, 15 reps 30 Back extensions 95/55 pound Squat clean, 9 reps 18 Back extensions Cool Down – K2E on Ropes…

Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go…

Strength:5X4 weighted Push Ups, Increasing weight 3 Rounds for time of: 400m Row 35 GHD sit-ups/ Weighted Sit Ups 35/25 30 Foot Handstand Walk / 20 Shoulder Taps 25 Chest-to-bar Pull-ups 20 Handstand Push-ups

Strength: EMOM 3 Snatches Start at 50% and add 10lbs every min until failure. 12 min cap Tabatas: Reverse lunges C2B Pull Ups D/U’s Ring Push Ups

Strength/Skill – Power Snatch 4 RFT 15 – K2E 20 -Power Snatches 95/65 25 Jumping Lunges

CrossFit Total: You will have 15min to get your 1RM on: Back Squat Strict Press Deadlift