@ 3.2.1. go
With a 10 minute time cap:
50m Sled Drag running forward (90#/50#)
21 Burpees
50m Sled Drag running backward
15 Burpees
50m Sled Drag running forward
9 Burpees
50m Sled Drag running backward
Rest until 12 minutes
@ 12 mins
4 Minutes of tabata Airdyne for calories
Rest until 18 minutes
@ 18 minutes
EMOM for 10 minutes
4 TnG Power Snatch at HAP
Rest until 30 Minutes
@ 30 Minutes
AMRAP in 6 Minutes of
25m High Handle Prowler push (sled +140#/sled +80#)
2 Muscle Ups
25m Front Rack Lunge (135#/85#)
Rest until 40 Minutes
@ 40 mins
4 Minutes of tabata Airdyne for calories
Rest until 50 minutes
@50 Minutes
Squat Clean and Jerk "Grace"
30 Squat Clean and Jerks For Time (135#/85#)
SH Press - 5x3@150# (3RM PR)
ReplyDeleteHang Power Cleans + Jerk - 2+1@155#, 2+1@175#, 2+1@185#, 2+1@195#, 2+1@205#, 1@215#
Deadlift (no TnG) - 1x5#370# (5RM PR)
Monica Trosclair
ReplyDeleteDid this yesterday with Brad and Adam
Modificaitons: Chest to bar pullups in place of MUs, Back squat 3@155# in place of snatch, and 95lb squat clean only (letting my shoulder recover from injury)
Picture available on FB crossfitOKC page to explain how we felt after.
CG Bench - 245# (1RM PR);
ReplyDeleteMax Pullups - 48 (PR tie)
Then 4x400m Runs with strict pullups in between, not for time.