Team WOD: AMRAP 15 mins: Partner deadlifts, Partner Wall Balls and Run
Complete as many rounds as possible in 15 mins of:
10 Partner deadlifts, 275/185 lbs
30 Wall Ball (Partner)s, 20/14 lbs, 10/9 ft
Run, 200 m
Author:
EMOM for 6 mins: Hang Clean & Jerk
Back Squat: 5RM
Back Squat: 5RM
Log your best Back Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
Back Squat: 7RM
Back Squat: 7RM
Record your best Back Squat 7 rep max lift.
Only include the heaviest 7 rep, do not include sets prior to it.
Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches
Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches
For time:
50 Partner Wall Balls, 20/14 lbs, 10/9 ft
Run, 200 m
75 Single Arm Dumbbell Thrusters, 50/35 lbs
Run, 400 m
100 Dumbbell Snatches, 50/35 lbs
Run, 800 m
Deadlift 3-3-3-3 & Strict Toes-to-bar 6-6-6-6
Push Press: 1RM
Push Press: 1RM
Log your best Push Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat: 5RM
Overhead Squat: 5RM
Log your best Overhead Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
Team WOD: Laura
Team WOD: Laura
With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans, 155/105 lbs
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.