E2MOM for 10 min
2 Below Knee Pause Snatch High Pull +
2 Below Knee Pause Power Snatch
(3 second pause at position)
Working Tech here
10-1
KB Complex 53/35
T2B x2
Air Sq. x3
*18 min Cap*
KB complex = 2-KB Russian Swing + 1 2-KB Power Clean
Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*
Strength: Weighted pull Ups AMRAP in 13 minutes: 55 Handstand Pushups 55 Calorie Row 55 Wall Balls 20/14 55 Deadlifts 225/155
Bench Press 4×10 build up in weight.. follow each set of bench with a max set of Push Ups, go to failure with the push ups. 4 RFT 15 DB Push Press 50/35 12 DB Power Clean 9 Burpee over DB’s *24 min Cap*
100 double unders 90 air squats 80 pushups 70 KBS 60 KB SDHP 50 box jumps 40 T2B 30 cleans 20 10 snatches 40 min CAP
Strength/Skill – C2 Rower 2012 CrossFit Games Regional: Individual Event 2 For time: Row 2000 meters 50 One-legged squats, alternating 225/135 Hang clean, 30 reps
Strength: Clean Jerk, Heavy 3×1 High Hang Clean + Jerk 3×1 Hang Clean + Jerk 3×1 Clean + Jerk WOD: Joshua Hager SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. For time- 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30…