Author: Joanne and Lance

40min AMRAP with a Partner:

Alternate between A-B-C

A: 10 Russian KBS 2/1.5 + 10 Box Jumps 24/20

B: 7 Power Snatch 95/65 + 7 Burpees

C: 10 Push Press 95/65 + 10 Back Squats 95/65

With A Partner..
Cash-in: 10 Wall Walks

5 Rounds:
30 Wallballs
30 Box Jumps
30 Push Ups
30 Situps
30 T2B

Cash-out: 10 Wall Walks

5 Rounds with a Partner

150 Mountain Climbers
30 Push Press 95/65
30 Box Jumps
30 Cleans 95/65
6 Rope Climbs

5 Rounds

40 Burpee Over Bar
30 Ring Pushups
20 Deadlifts 225/185

Strength

Crossfit Total

Back Squat

1-1-1

Strict Press

1-1-1

Deadlift

1-1-1

Power

Build to a heavy Jerk in 10 min

+

EMOMx 10

1 push press

1 power jerk

1 split jerk

@ 70% of jerk

 

Supplemental

Breather

5 rounds

30 sec Row for Cals

Rest 2:00

 

Extra Credit

Rom Wod

Today’s Workout

POWER

10 minutes to build to a heavy power snatch/hang power snatch

+

Go every 2:00 x 8 sets

3 Power Snatch @ 75-79% or add 5lbs minimum from July 21, 2017

SUPPLEMENTAL

Breather:

Isabel (135/95)

+

Extra Credit

Structural:

• 10 x 10 (you go, I go) Snatch grip sit ups
• Each complete 5 rounds