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Power Snatch 2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Power Snatches and Bar Muscle-ups4 rounds for time of:
40 Double Unders
9 Power Snatches (115#/75#)
6 Bar Muscle-ups
Photo by @robcwilson
Results
Results cont
Power Snatch 2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats.
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat: 3-3-3Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run 200m
20 Hand Release Push-ups
20 Wall Balls (20#/14#)
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: AbMat Sit-ups and DeadliftsFor time:
50 AbMat Sit-ups
10 Deadlifts (275#/185#)
40 AbMat Sit-ups
8 Deadlifts
30 AbMat Sit-ups
6 Deadlifts
20 AbMat Sit-ups
4 Deadlifts
10 AbMat Sit-ups
2 Deadlifts
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no drops, use mats.
Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
TKComplete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps (36″/30″)
12 Kettlebell Swings (70#/53#)
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. ~ www.crossfit.com
Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
1 Power Clean, pick load
Every 1 min for 8 mins.
Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-barsComplete as many rounds as possible in 10 mins of:
5 Power Cleans (205#/135#)
10 Toes-to-bars
* Rest 3 min. then complete Pt. 2
5 rounds for time of:
35 Double Unders
Run 200m
Front Racked Alternating Reverse Lunge 8-8-8Front Racked Alternating Reverse Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 8 total (4 each leg). Clean from floor.
Every 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
10 Burpees
15 Wall Balls (20#/14#)