Thank you for all of the support, we have the best bunch of crossfitter’s around. I know I may come off as mean and never smile much but I enjoy everyday I get to come to work, because of people like you. My brain just forgets to tell my face to smile sometimes but I am looking forward to another 5 years with an amazing Crossfit community.
A. Take 15 minutes to establish a 1RM Front Squat.
B. EMOM for 10 min
Clean & Jerk x 1 rep
-start at 50% of 1RM and add weight each minute.
C. For Time:
20 KB Front Rack Walking Lunges- 35/26 x 2 kb’s
20 KB Front Rack Walking Lunge
*score- A=max front squat, B= highest clean & jerk, C=time
A. 12 minutes to establish a 3-position Snatch (mid-hang, hang, low hang 2″ off floor)
B. EMOM for 5 min
3-position Snatch x 1 rep @85% of max from A.
C1. 3 x ME UB C2B Pull-ups w/ 1 tempo strict pull-up (stop all swinging- 3 count up, 3 count pause w/ chin over bar, 3 count down)- every 5 reps; rest 90 sec.
C2. 3 x 20 (steps) Front Rack Walking Lunges- heavy as possible, continuous stride- rest 90 sec.
D. 10 min to complete
4 rounds of:
50 Double Unders
-with the reminder of 10 min
Lateral bar hop Burpees
*score- A & D.
5 rounds for time of:
30 Box Jumps-24/20
30 Wall Ball-20/14Posted on: February 2, 2014admin