20171213

Strength/Skill

A]
Every 2:00 for 12:00 (6 sets:)

3 Push Press
*Build to a heavy

OR

B] 
Every 2:00 for 12:00 (6sets:)

2 Jerks @70-75%

*Choose between A or B.  A is a more simpler form, but that doesn't mean easy.  A is great for absolute strength and B is for focusing on technique on the Jerks.

Conditioning

As Many Rounds and reps as Possible in 18:00
25 Push-Ups
75 Wallballs
100 Double-Unders

20170214

CLICK HERE TO SIGN UP FOR 2017 CROSSFIT OPEN!!!

Strength


5x6 Front Squat @ 80%
rest 90-120 seconds between sets.

Conditioning

20:00 Minute AMRAP:
In teams of 2, Alternate between movements:

15 Power Snatch 115/75# (135/95*)
20/15 Calorie Row
15 Bar over burpees
12 Power Snatch
20/15 Calorie Row
15 Bar over burpees
9 Power Snatch
20/15 Calorie Row
15 Bar over burpees
6 Power Snatch
20/15 Calorie Row
15 Bar over burpees