Strength/Skill – Find your1 RM Power Clean & Jerk in 15 mins.
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 Weighted D.B. Ab Mat S/U’s 45/25 (D.B.is always in contact w/chin)
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Strength/Skill: Back Squat 5X4 75-85% of 1RM 4 Rounds: 9 Power Cleans 135/95 12 Box Jumps (24″/30″) 15 MB Slams 50’ Bear Crawl
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3rds at easy pace 10 Glute Bridges 10 Reverse…
Strength/Skill – BHN Split Jerk 2,4,6,8… 10 minute A.M.R.A.P. Box Jumps 24/20 Alternating DB snatches (45/30) DB push press (45/30)
Hero Wod “Small” 3 RFT 1000 meter Row 50 Burpees 50 Box Jumps 24/20 800 meter Run
Push Jerks 5×5 5RFT 400m Run as fast as possible 15 Front Squats 115/75 10 Push Jerks Rest 2 Min between sets
Great job on yesterdays WOD!!!! The longest one we’ve had. Honestly, it was a little longer than we thought. You know what they say, “If it doesn’t kill you, it just makes you stronger.” Skill/Strength – Double Unders 10-9-8-7-6-5-4-3-2-1 OH Squat – 125/85 Push Press 125/85 T2B CrossFit Kryptonite