Olympic Lifting Total
Max Effort Snatch
Max Effort Clean & Jerk
AMRAP 7 Minutes:
3 Clean & Jerk 115/75
3 Pull Ups
6,6
9,9
Rx+ C&J 135/95
C2B Pull-Ups
Monthly Archives: March 2015
Back to Normal!!
Back Squat (Max Effort)
Work up to a 1 Rep Max Back Squat.
4 Rounds:
10 Box Jump Overs 24/20
10 Lateral Bar Burpees
10 Power Snatch 95/65
15.5
CrossFit Games Open 15.5
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
It’s almost over!!! Really this time!!
EMOM 10 Rounds:
1 Squat Snatch @80%
Add 5lbs to last week
:60 on :60 off x 5
10 OHS 105/70
Row for distance with remaining time
Switch OTM w/ a partner
15.5
CrossFit Games Open 15.5
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
What do you want??
Wishing Wednesday! Make a wish!
EMOM for 6 Rounds:
3 Back Squat @70%
Move fast.
If they feel smooth and quick add 5lbs to last week.
3 Rounds for time:
15 Box Jumps 24/20
12 Thrusters 75/55
9 Ring Dips
Rx+= 30″ Box Jump
95/65 Thruster
Final Countdown!!!
Skill
Hang Power Snatch (3-3-3-3)
20-10-5 Reps for time:
Bar Facing Burpees
Power Snatch 95/65
Rx+ Power Snatch 115/95
Open Week 5
Every 25 Seconds for 8 sets:
1 Power Clean
Drop
1 Squat Clean @80% of your PC max
Add 5lbs to last week
AMRAP 5 Mins:
5 Deadlift 225/155lbs
25 Double Unders
15.4
Skill
Power Clean (5-5-5)
CrossFit Games Open 15.4
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.