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
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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
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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.
