A. DL 3×3@80%
B. DE DL 3×3@65%; r/r – 120s
+
E4MOM for 16 min or 4 sets
1min ME Burpee Box Jumps
200m Sprint
*Record reps and time for each interval
————–
Natural Born BOLTers – From L to R Shawnda, Billy, Dela, Travis, Alice
Press
5@65%
5@75%
ME@85%
5@75%
5@65%
+
AMRAP – 15
2 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
then
3 C&J 185/125
———-
Alaskan Glacier BOLT
EMOM – 10
Odd – 3 FS – Building
Even – 6-12 TTB
+
AMRAP – 10
200m Run
3, 6, 9, 12, 15… Hang Power Snatch 95/65
+
Mobility Work – 10min minimum
– Couch Stretch
– Pigeon Stretch
– Shoulder Mobility
– T-spine rollout
– Froggy Stretch
———–
**STORMCENTER ALERT**
Yesterday in the Grand Canyon – Thunderstorms with Heavy BOLTing
A1. Wgt/Strict Pull Ups 5×3
A2. Odd sets – HS Hold, HS Walk, Wall Climbs
*Choose a rep/time/distance that is challenging but doable.
+
4 sets
60s Row/AD
40s rest
30s/30s – KBS/Box Jumps
40s rest
60s Burpees
40s rest
*Goal is constant movement for each 60s interval. Pace should be fast, but not all out. Reps/distance in last set should be greater than 85% of first set of intervals (No more than 15% degradation). I.E. You do 20 burpees in first set, goal is no less than 17 in any subsequent set. If you don’t do math while exercising, stay close to your first set totals
6 sets of
3-Position Clean + 1 Jerk
+
AMRAP-3
7 Thrusters 95/65
7 Burpees w/ lateral jump over bar
-rest 3 min
AMRAP -3
5 Thrusters 95/65
5 Burpees w/ lateral jump over bar
————————-
Did you know you have done burpees, squats and C&Js with a distinguished steadicam operator? Check out the shout out to our very own Steve Keller (scroll down to 10F)
http://sportsillustrated.cnn.com/more/news/20130902/peyton-manning-nfl-broadcaster-media-circus/?sct=cf_wr_a1
———
Here is the video dubbed, “Probably the best look yet at one of college football’s favorite traditions.” by sbnation.com
Steadicam Steve! His job is so taxing on his body he says he couldn’t pull off some of the stuff he does if it hadn’t been for CrossFit.
Awesome work Steve – you captured an incredible moment going down the hill and put the steady in steadicam.
A. DL 1×2@90%
B. DE DL 5×3@75%; r/r – 90-120s
**Proper technique with an uncompromised mid-line/neutral spine is paramount. If you cannot maintain at these %’s drop the weight!
+
For time:
1000m Row
50 Wall Ball
25 CTB Pull Ups
chalk it uuuuupppppppp!!!!!!!! The next one they should do is a rocktape-mummy haha
Welcome to BOLT everyone.