A. Back Squat 5set x 4rep 70% B. 3rnd Wallball x20 (20/14 -12′) Pwr Snatch x10 (135/95) MU x5 *run 400 btwn rnds enjoy.
A. Pwr Snatch *find todays heavy single B. KBS x30 (70/55) Clean (full) x10 (155/105) Rope Ascent x6 Clean (full) x10 (155/105) KBS x30 (70/55) enjoy.
If you are feeling anything like me—you could use a rest day!!! Time to take one. enjoy.
A. Front Squat 2set x 10rep 65% B. Amrap 6 Row 10cal Strict HSPU x5 (no def) *rest 6min, then; Amrap 6 DU x30 Deadlift x5 (225/135) enjoy.
Big shout out to Aaron Hanna for crushing it at the Games—took 12th overall. We couldn’t be happier….next up–podium. A. Clean and Jerk 4set x 4rep 80% B. 21-15-9 Burpee Over Bar OHS (115/75) C2B enjoy.
Sunday. The biggest day at the CrossFit Games. Make sure you are watching. enjoy.
A. Deadlift *heavy single B. 21-15-9 Pistol (L+R = 1rep) Bx Jump Over (24/20) Thruster (95/65) enjoy.
A. Pwr Snatch 4set x 3rep 85% B. Every 2min for 8min perform: Wallball x15 (20/14 – 10′) Run 200 *rest 5min, then; Every 2min for 8min perform: Full Snatch x5 (135/95) MU x5 enjoy.
A. Seated DB Shoulder Press *work to heavy triple B. 5rnd 1min each: Max KBS (70/55) Max Pwr Clean (135/95) Max Rope Ascent (14′) Rest *score by rnd = total reps enjoy.
Tune into ESPN 3 or the Games site to check out the action. Make sure you cheer on Aaron Hanna and Nate Bramblett! enjoy.