Friday the 10th


1) 10 minute to establish a 2rm Mid-Hang Snatch (see demo pic above).
2) EMOM for 5 minutes: 3 Mid-Hang Snatches @ 85% of max double from #1.Strength/Skill


1a) 3XME UB C2B Pull-ups – rest;.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load and try to go up each set with continuous stride (no stopping to gather feet), rest.


17 minutes:

4 rounds

10 Shoulder to Overhead 135/95#  (strict press, push press, push jerk and split jerk are all allowed)
20 TTB
50 Double-Unders

With the remainder of the 17 minutes:


Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees.



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Filed under amrap, crossfit, fitness, metcon, Oly, strength & conditioning, WOD

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