AMRAP – 7
7 CTB Pull Ups
21 Double Unders
—– r/r exactly 2 mins then
1 min Max Rep Thruster 95/65
r/r – 30s
1 min Max Rep Muscle Ups
or Max Rep Ring Dips/HR Push Ups
——- r/r exactly 1 min then
800m Run
Snatch
1-1-1-1-1
+
AMRAP – 12
3 Snatch @70%
then 2 Rounds of
5 Burpee Box Jumps 24/20
10 KB High Pulls
4 RFT
20 KBS
15 Pull Ups
10 Goblet Squats
———————-
Get Ready
Heyyyy it might be nice competing with kids younger than me for once haha
This is so awesome. My daughters are in. And like Sam said, Andy may appreciate competing against kids his age. Although I think it may be easier to compete against old dudes like me.
A. Back Squat 1-1-1-1-1 Compare to 1.30.12
B. Row 2000m Compare to 1.5.12
C. L-Hang/L-Sit accumulate 2:30
2 things I learned this morning:
-someone is watching over me
-pride is quickly humbled when doing a faceplant onto the gym floor
Moral- never be too proud to ask for a spot!!
Janet, you have a really awesome guardian angel. So glad you’re ok. That scared the heck out of me, but like you said, will serve as a great reminder to always have a spotter.
Janet- glad you are ok!! Miss working out with you!
125-135-155-165-175
2000m row: 9 min
15 min to find a 1RM Split Jerk
+
4 sets of
8 HSPU
8 UB Squat Clean 155/105
300m Run
r/r – 2min
*For HSPU choose a scaled option or an appropriate progression (i.e. HSPU to deficit) that makes 8 reps achievable but challenging. Rx’d Squat Clean weight should only be followed if you can maintain 8 unbroken (UB) reps. Adjust weight as necessary.
————————-
Video courtesy of crossfit.com
EMOTM for 10 min
Clean 3 reps @75%
Advanced – 2 Cleans + 1 Muscle Up
+
4RFT
200m Run
10 Pull Ups
15 Plate Ground to Overhead
————————
Say what’s up to our newest BOLT Camp exercisers
Jacob, Andy, Kayla, Geoff and Laura
The first real WOD w/ my son and he’s already beat me (not a huge surprise). Well done Andy, and everyone else this morning.
Just keep telling yourself that every time you do a Burpee Box Jump, an angel gets his/her wings. Just keep telling yourself that. Strong work morning crew!