Nov 25th

A. Back Squat @ 225lb, AMRAP x 1 set - only 1 sec pause @ top of rep - goal is 6+ reps

B. Power Snatch. Squat Snatch. OHS, 1.1.1 - build to a tough set - drop 1st power snatch, 3 sec reset

C. Split Jerk, 3-3-2-2-1-1, 2 min - 3's @ 155lb, 2's @ 175lb, 1's @ 200lbs - \

A. 8 reps video below

B. 160#... pr power snatch @165# but not enough time to recover and make the squat snatch for the complex.. video below

C. completed, felt good

9

PM - Aerobic Tester

For time:

50 Box Jumps - 24" - no rebounding - jump down or step down

50 KBS - 24kg

50 Burpees - no jump @ top

50 Thrusters @ 45lbs

*Goal is sub 12 min

11:56

thrusters were brutal! there was a set that i did like 4, but my last set i did 18 in a row to make the time . luckily i had 2 guys that agreed to do this work out with me which pushed me, definitely helped. KBS felt light, i have been swinging the 70lb for a while so 53 felt good. good crossfit work out, that crushed me

9

AMRAP Back Squats @ 225#; 1 sec pause at top from Chelsea Ryan on Vimeo.

P. Snatch. Sq Snatch. OHS 1.1.1 from Chelsea Ryan on Vimeo.