20181130

CrossFit:

Sore Eyes

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

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Comp:

Stamina Squat

Alternating "On the Minute" x 12 (6 Rounds):

Odd Minutes - 1 Front Squat

Even Minutes - 3 Back Squats

*Both* lifts are performed with the same load:

82% of our estimated 1RM Front Squat.

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Clean and Jerk Complex

5 Sets to Build To:

5-Rep "Touch and Go" Squat Clean and Jerk

Set #1 - 60%

Set #2 - 65%

Set #3 - 70%

Sets #4+5 - Climb by feel.

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Sore Eyes

AMRAP 20:

20 Wallballs (20/14) *Females to a 9' Target

20 Sumo Deadlift High Pulls (75/55)

20 Box Jumps (24"/20")

20 Push Presses (75/55)

20/14 Calorie Row

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Synergy:

KB Deadlifts(2 KBs)

4x8 as heavy as possible

Then,

Rookie

5 Rounds for Time:

10 Ring Rows

15 KB Swings

20 Air Squats

25 Jump Rope