05042018

CROSSFIT

(5:30 am, 6:30 am, 12:00 and open gym 1-4:30 only due to in house competition)

A.  Squat clean, 1.1x4; rest :20 sec/rest 2 min

B.  Segmented clean deadlift, 3x3; rest 2 min (pause below the knee, above the knee, high hang)

+

10 min amrap:

14 Russian KBS 70/53#

32/28 Cal AD

+

Suitcase carry (rt arm down/left arm back)x3

:30 sec half pigeonx2

:30 sec pancakex2

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ENDURANCE

OFF

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SPORT

A. Split Jerk - 18 Reps @80% of 1 RM
+
For Time
20 Rope Climbs
*first 5 Legless
10 min cap
+
4 Person Teams
75 Worm STO
100 Strict HSPU - 1 person working at a time - other 3 in HS Hold
+
2 Person Teams
300 AB Cals - switch every 25 Cal
*hammer down here, suffer as hard as you would as if this were the final workout with a chance to go to the games on the line