Main Class:
Partner up and go for time:
* Start with 4 burpees and EMOM stop and complete 4 burpees; with remaining time in each minute complete:
40 Thrusters (95#/65# Barbell for all movements)
40 Sumo Deadlift High Pull
40 Push Jerks
40 Power Snatch
40 Front Squat
(30 minute time cap)
* One barbell per team. Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work.
** One athlete works on the bar at a time (the other rests), and the team is allowed to alternate as needed and then move to the next barbell skill once they have completed all 40 reps.
*** If the minute clock beeps during a repetition the athlete on the bar will complete their rep.
Advanced RX Class:
Strength WOD:
1-1-1-1-1
Clean & Jerk
* Full or Power; Split or Push
Conditioning WOD:
“Air Force WOD”
For time:
* EMOM complete 4 burpees; with remaining time in each minute complete:
20 Thrusters (95#/65# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat
* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps.
Or “Top Gun”
For time:
* EMOM complete 4 burpees; with remaining time in each minute complete:
20 Thrusters (135#/95# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat
* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps.
Results
Congrats to the latest OnRamp group! Be sure to introduce yourself to Shay, Pavan, Josh, Mike and Chris.
Top Gun WOD Demo: Graham Holmberg
Dmity Klokov: 1st King Kong WOD
From the Update Studio: Jason Khalipa retires from individual CrossFit Games competition.