Strength/Skill – Clean & Jerk
NO OLY SHOES ON ROPE CLIMBS
For Time
100 Double-Unders
2 Rope Climbs
50 Push Press 75/45#
2 Rope Climbs
100 Air Squats
2 Rope Climbs
50 Squat Thrusts
2 Rope Climbs
NO OLY SHOES ON ROPE CLIMBS
20 Rounds for Time 1 Rope Climb 3 HSPUs 6 KB Swings 53/35 9 Burpees 12/10 Calorie Row 15 Double Unders (30 single Unders)
AMRAP 10 Minutes 10 Front Squats – 95/63 10 One-Armed Dumbbell Snatches – 53/35 10 S.D.H.P.– 95/63 10 Other Arm Dumbbell Snatches – 53/35 *You must get at least 4 Rounds to Rx* Strength/Skill – 15 Mins to 1 RM Squat Clean
Cotton tees, available in pink for women gray and black for men. only $15! Great for any Crossfit workout. Skill – Overhead squat and deadlift review WOD “Fetal Position” 21-15-9 Overhead Squat 135/95 95/65 55/35 Deadlift 225/155 185/135 125/85
Strength 10 sets Push press x 2 + Push Jerk increasing weight TABATAS Sit-up KBS 35/20 Push up Ring Rows Thruster 45/33
Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.
15 min Farmer’s Carry X3 100′ w 1 KB out to each side 100′ w 1 KB overhead 100′ 2 KB Front Rack Side Shuffle 18 Min AMRAP 1000/750m Row 50 OHS (135/95) 40 Push Ups 30 Pull Ups