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AMRAP 20 mins: Clean & Jerks and RunsComplete as many rounds as possible in 20 mins of:
15 Clean & Jerks (95#/65#)
Run 400m
Photo by @robcwilson
Tia and Brooke Go Head-to-Head on Burpee, Front Squat, Pull-up Workout
CrossFit stuff:
CrossFit Grace: Reebok’s New Shoe for Women
Will we see bike’s back in the Games this year?
Record your best Power Clean 1 Rep Max lift.
Use mats. If you go heavy double up or go outside.
4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups4 rounds for time of:
5 Muscle-ups
25 Wall Balls (20#/14#)
10 Handstand Push-ups
Photo by @robcwilson
A little more info on the upcoming Online Qualifier AKA the Teens and Masters Regionals:
For time:
100 Burpee Muscle Ups
Quick warm-up for Snatch 1RM
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats, work up to 4 attempts at a heavy single
4 RFT: Rows and Overhead Squats4 rounds for time of:
Row 500m
10 Overhead Squats (155#/105#)
Photo by @robcwilson
Schedule CHANGE:
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
Find your Squat Snatch 1 Rep Max.
12 Minutes to find a 1 rep max snatch as a team. Start with unloaded bar.
As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30″/24″)
* Alternate work/rest with your partner. One bar and one box.
Schedule CHANGE:
For time:
100 Burpee Muscle Ups
Quick warm-up for Snatch 1RM
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
