TheBoltBlog

EMOM – 8
3 Squat Cleans
*Begin at 60% and build as able
+
7 RFT
3 MU
6 HSPU
9 Wall Ball
*sub 6 CTB Pull Ups for MU if necessary

For time:
400m Run
3 Rounds of
–5 Heavy DL
–10 HRPU
–20 Double Unders
400m Run
2 Rounds of
–5 Heavy DL
–10 HRPU
–20 Double Unders
400m Run
–5 Heavy DL
–10 HRPU
–20 Double Unders
400m Run

EMOM – 14
Odd – Goat 1
Even – Goat/Skill 2
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 7 sets of each, that can add up quickly!). Coaches will provide guidance.
+
For Time
12 Front Squats @65%
21 Pull Ups
9 FS
15 Pull Ups
6 FS
9 Pull Ups

5 sets
1 Power Snatch + 3 OHS + 1 Hang Snatch
+
For Reps
2 min Burpees
2 min Alt KB Snatch
2 min Wall Ball
1 min Burpees
1 min Alt KB Snatch
1 min Wall Ball

A. Wgt Pull Up 1-1-1-1-1
B. 1 set ME Pull Ups or ME Muscle Ups
+
AMRAP – 16
500m Row
21 KB Swing 53/35
400m Run
————-
or make up the CrossFit Total

CrossFit Total
1 RM Back Squat
1 RM Press
1 RM DL
*Warm up with each movement and then 3 attempts to set a max weight for each. Add the load from each lift to score your CrossFit Total