Saturday, 5-19-18

Strength: 20 Min EMOM Even: 2 power Snatches + 1 Hang Snatch + 1 OHS @ 70 % of 1RM Odd : 8-10 C2B Pull Ups 10 Min AMRAP 4,8,12,16….. KBS 70/53 2,4,6,8,10…. M/U’s scale Dips

Strength – Power Cleans – 5-5-3-2-1 15 min A.M.R.A.P. 15 One Arm Dumbell/K.B. O.H. Reverse Lunge 12 Box Jumps24/20 9 Ring Push-ups

Strength/Skill – Three sets of: Drop Snatch x 1 rep (start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement) Rest as needed Followed by . . . Three sets of: Snatch Balance x 1 rep (use your legs to dip and drive the barbell up before…

Power Clean and Jerk 15 Min to work up to a heavy single Or work on technique 4 RFT 100 D/U’s 15  Power Clean & Jerk 155/105

Today’s hours are 8 and 9 am only.   3 RDs for max reps 1 min Max Burpee 1 min Max Wall Ball 20/14 1 min Max Jumping Squats 1 min Max Weighted Sit Up 25/15 1 min Max Hang PowerClean 115/85 1 min REST

Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever.     Warm up 2RDs 10 Squats :30 Squat Hold against wall 50′…