Monday, 1-28-19

Strength/Skill – 10 min. E.M.O.M. 2 Squat Cleans 225/155 or 85% of 1 RM 2013 CrossFit Games Regional Event 1 “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Josh Bridges 5:11 Samantha Briggs 6:05……Where do you stand?

Strength/Skill – Work up to a heavy clean and jerk for the day “Eliminator” 6 rounds of: 1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor 1 minute of Burpees 1 minute of Double-Unders 1 minute of Hand Release Push-Ups 1 minute rest

Reminder: no yoga tonight. Strength/Skill -Deadlift 5×5 Do not go over 80% of 1 RM 5 min. A.M.R.A.P. 5 C2B Chin-ups 10 Push Jerks 135/95 115/75 95/65 Rest 2 mins 10 min A.M.R.A.P. 3 Power Cleans 205/155 185/125 155/95 20 D/U’s

20 Min EMOM 1- 10 Alt. Pistols 2- 10/8 AAB Cal 3- 5-8 Strict Pull Up 4- :50 Plank 10 min AMRAP 10 Devil Press 40/25 1 Rope Climb 10 HSPU 2:1 1 Rope Climb

Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @55% Set 2 – 2 Reps @72.5% Set 3 – 4 Reps @65% Set 4 – 2 Reps @ 77.5% Set 5 – 4 Reps @ 75% Set 6 – 2 Reps @82.5% Running intervals 22 min Clock 3 Rds 400m Run 2 Min…

Strength/Skill – HBBS 1×5@70%, 1×5@80%, 1×2@85%, 1×3@90%, 1×1@100% 10 – Deadlifts 225/185 20 – Pull-ups 30 – Box Jumps 24/20 40 – KB Swings 53/35 50 – D/U’s 40 – KB Swings 53/35 30 – Box Jumps 24/20 20 – Pull-ups 10 – Deadlifts 225/185