Strength/Skill – Bench Press – Find your 3RM in 15 mins
3 R.F.T.
2 – Clusters 135/95
6 – Muscle-ups Ring/Bar Scaled (3:1 – 3 Pull-ups, 3 Dips)
10 – K.B. Power Snatches 53/35
1 Clusters = 1 Burpee Power Clean + 1 Burpee Squat Clean + 1 Burpee Squat Clean Thruster
3 Rounds for reps 1 min of each Burpee to plate 45#/25# Box Jump Overs 24″/20″ Push Press 95/65 D/U 2:1 Hang Sq. Cleans 95/65 rest *Fight Gone Bad style*
Strength: 5 X 1 Pause Power Snatch + 1 Hang Snatch + 1 Snatch Balance Between 65-80% of 1RM ( 3 sec pause at knee) 3RFT w 15 min cap 15 Bar facing Burpees 1 rd of “DT” 12-9-6 Deadlifts 155/115 Hang Power Cleans Jerks Back Squat 5@70% 3@80% 1@90% EMOM: 4 @ 80%…
With a partner complete: 4 RFT- 2 Rope Climb 2:1 50 Wall Ball 20/14 2 Rope Climb 50 Box Jump Over 24/20 2 Rope Climb 50 DB Snatch 50/35 2 Rope Climb 50 Ring Row Skills
Weighted Pull Ups 8×3 21-18-15-12-9-6-3 reps for time: Deadlifts 315/215 63-54-45-36-27-18-9 Bar Hops
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
W.O.D. 7 rounds for time: 8 – Deadlifts ( 155/105 ) 6 – Power Cleans 4 – Squat Cleans 2 – Squat Clean and Jerks