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
* 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 move to the next barbell skill once they have completed all 40 reps. Athletes alternate on the bar until 40 reps are complete and then move to the next exercise. Stop every minute to complete 4 burpees. If the minute clock beeps during a repetition the athlete on the bar will complete their rep. 30 minute time cap.
Advanced RX Class:
“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.
Results
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Compare to Previous Results
For those going snowshoeing tomorrow see you at the box at noon (all are welcome)! Thanks to Cristin for organizing this!
Read: “Health, Happiness, and Food For Thought” on SicFit by Ricky Frausto, CrossFit Omaha. Especially if you are in the middle of the Stop the Slop Nutrition challenge.