Thursday, 4-4-19
E2MOM for 10 min
2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans
(3 second pause at position)
Working tech here
4 RFT :
400m Run
3 rd of complex 135/95
complex = 3 Power Clean+3 Front Sq.+3 S2OH
*20 min Cap*
E2MOM for 10 min
2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans
(3 second pause at position)
Working tech here
4 RFT :
400m Run
3 rd of complex 135/95
complex = 3 Power Clean+3 Front Sq.+3 S2OH
*20 min Cap*
Hero Wod “Small” 3 RFT 1000 meter Row 50 Burpees 50 Box Jumps 24/20 800 meter Run
Strength: Snatch Balance 5X3 @ 70-80% of Snatch. Practice speed under the bar. EMOM for 28 minutes: Minute 1: 5-8 Power Clean and Jerks 135/95 Minute 2: 5-10 C2B Pull Ups Minute 3: 30 Mountain Climbers Minute 4: 15 Pistols
Strength/Skill – Rowing efficiency 2013 CrossFit Games Workout 9 “2007” Row 1 K Five rounds of: 25 Pull-ups 135 pound Push jerk, 7 reps Post time to comments.
Strength: Power Cleans: 3@70% 3@75% 2@80% X 4 Push Press 5@70% 5@75% 3@80% X 3 16min AMRAP 3 Deadlifts 205/155 6 strict ring dips 9 box jumps 24/20 27 double-unders
BRING SOMETHING TO PROTECT YOUR KNEES!! Please bring a sweat towel!! Strength/Skill: Split Jerk 5×3 increasing weight With a pair of 45-lb. dumbbells, 4 rounds for time of: 50-meter weighted lunge 200 -meter farmers carry
Buy in: 100 KBS (53/35#) 50 burpees 15 muscle ups or 30 C2B pullups 20 cleans (155/105#) 15 muscle ups or 30 C2B pullups 50 burpees Buy out: 100 alternating wall balls (20/14#) Only one partner works at a time and all reps must be completed before moving on to the next movement. The catch…