TheBoltBlog

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.
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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
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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
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AMRAP – 16
500m Row
21 KB Swing 53/35
400m Run
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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

For Time
70 Double Unders
60 Burpees
50 Overhead Lunges 45/35
40 KB STOH 53/35
30 TTB
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3 sets for Quality
8 RDLs
8 Barbell Bentover Row
15 Band pull aparts
* Focus on movement quality, move from one movement immediately to the next. When complete rest as needed before beginning next set.

A1. Back Squat 2-3-4-3-2; all sets @85%
A2. GHD SIt Ups 5×8-12
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AMRAP – 12
100m Run
10 HSPU
100m Run
20 KBS