5 sets of
1 Clean + 2 FS
+
AMRAP – 6
5 Squat Clean Thrusters 115/75
10 Burpees w/ lateral jump over barbell
——————
All those going to regionals please contact Megan Forbes at megan.forbes@att.net. She will be compiling a master Stormcenter list. Please provide her with 1) Where you are staying 2) contact info for email/text updates 3) arrival and departure date
Snatch
2×3@70% 2×2@75% 2×2@80% 1×2@85%
+
Helen-3RFT
400m Run
21 KB Swings 53/35
12 Pull Ups
EMOM – 10
Odd – 2 Squat Cleans
Even – 5-10 Strict HSPU
+
3 RFT
400m Run
20 HRPU
100m Heavy Carry
———————
New Saturday morning class at 8am starting this Saturday April 20th.
A. Push Press 3-3-3
B. Jerk 3-3-3
+
21-15-9
Burpees
Pull Ups
*30 DU after each round
5 sets
200m Run
9 DL
9 CTB Pull Ups
6 FS
rest 1:1
*Barbell wgt 65-70% 1RM FS, record load and total time
——-
Congrats to Megan and Emily for completing their first CrossFit Competition and reppin BOLT!
5 sets
1 Snatch + 1 Hang Snatch
+
Tabata
-Wall Ball
-KB Swings
+
Accumulate 3 min – Prone Plank
*wgt if necessary
quad burner to the max..!