12 min EMOM – Not TnG. Work Technique
Min 1-4: 2 Sq. Clean & 1 Jerk 50-60% 1RM
Min 5-7: 2 Sq. Clean & 1 Jerk 60-72.5%
Min 8-9: Sq. Clean & Jerk 72.5-80%
Min 10-12: Sq. Clean & Jerk 80%+
( NOT TnG on the doubles, set up every time to have each rep look the same
14 min AMRAP
5 rds
20 OHS 95/65
20 T2B
AMRAP Cal Row
Strength/Skill – Push Press + Push Jerk x 5 4 Rounds 15 Toes to Bar 15 Ring Dips 100m Farmers Carry 55/35
5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups
Wednesday 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 5-6 @ 80% of 1 RM 12 min AMRAP 10 Wallballs 20/14 15 Sit Ups
Strength – Shoulder Press 3-3-3-3 W.O.D. – 5 R.F.T. 8 O.H. Squats 135/95 12 Burpee pull-ups 16 K2E
Strength/Skill – Deadlifts 5-5-5-5-5 “Karen” For Time: 150 Wall Balls… For those who want more afterwards, start Karen with only 12 minutes to complete the the WOD Karen plus IMMEDIATELY continue with 90 D/U’s and 30 muscle-ups.. This is 2013 CrossFit Games WOD 13.3!!