Strength:
8 min EMOM
5 Deadlifts @ 70%
30 Burpee Box Jumps (24″/20″)
30 Jumping Pull-Ups
30 Kettlebell Swings (53/35)
30 Walking Lunges 35/25
30 Weighted Sit Ups 35/25
30 DB/KB Snatches 35/25
30 Good Mornings 45/35
30 Wallballs (20/14)
Strength/Skill – Snatch grip deadlift 4 Rounds: 50 Double Under’s 400m Run 25 Air Squats 10 Deadlifts 5 Clean & Jerk Use the same barbell for the DL & C&J RX+ 185/135 RX 155/105 Adv: 135/95 Bgr: 115/80
15 min to establish heavy complex of: 1 Hang Sq. Snatch + 2 Power Snatch + 2 Sq. Snatch 20 min AMRAP 50 D/U 3:1 40 DB Snatch 50/35 30 Walking Lunges w/ 1DB 50/35 15/12 AAB Cal
Strength – Weighted Push-ups 5x5x5x5 21-15-9 Deadlifts 275/185 Box Jump – 30″/24″ Inverted Burpees
Strength: Deadlifts 10,10,8,6,4 2 Rounds for time of: 20 Deadlifts 185/135 15 Box Jumps 10 Muscle-ups
What is a CrossFit Athlete? We all watched or played sports growing up. We were inspired by athletes that seemed larger than life. They seemed to defy gravity, have no pain, and perform without practice. Now that we’re older and wiser, we know that to be a world class athlete takes more than top notch…
Don’t forget to place your gear order. Strength : 7×1 Snatch balance working up in weight 10 min EMOM: 2 Power Snatch 70-80% of 1RM Power Snatch *NOT TnG* WOD: 7 Min AMRAP- 30 D/U 10 Burpee Box Jump Overs 20″/18″