TheBoltBlog

For Time:
800m Run
3 Rounds of
12 Thrusters 95/65
12 CTB Pull Ups
12 Box Jumps 24″/20″
then
800m Run
+
Double Under Skill Work

A1. Push Jerk 7-7-7-7
A2. GHD Sit Ups 4×10-15
+
AMRAP – 7
9 Over the Box Jumps 24″/20″
15 Wall Ball

Skill Work – Kipping Pull Ups, Butterfly Pull Ups, CTB Pull Ups, Bar/Ring Muscle Ups
Athletes working on MU
False Grip Ring Row or MU transition
Hollow Body Hold 30-60s
Deep Bar/Ring Dips
Hip Extension to Glute Bridge
Belly to Bar Pull Ups
Jumping Rings/Bar to support
L-Sit Rings/Bar
+
If you would rather row in a WOD, run, and vice versa. If you have a physical limitation, choose the option that allows you to complete the workout.
6-8x400m Run
r/r – 2min
or
6-8x500m Row
r/r – 2min
*Run pace is your best mile pace for each 400m. If your best mile time is 8:00, each 400m effort should be completed in 2:00.
**Row pace is your best 2k row for each 500m. If your best 2k is 7:20, each 500m effort should be completed in 1:50

Build to a 1RM Front Squat
+
Open Prep
4 sets of
3min AMRAP
5 Power Clean 135/95
7 TTB
9 Burpees w/lat jump over barbell
rest 2min
*This is practice for a longer (12min+) workout. Goal is consistency, your last AMRAP should be within a few reps of your first. Intentionally start the first AMRAP at 80-85% and try to maintain your reps each following AMRAP. The last AMRAP should be all out effort. If your reps significantly fall off, you are probably starting to fast and/or need to improve your aerobic power capacity. If the last effort is significantly better, you are sandbagging/not starting aggressively enough or miscalculated your 80%; and need to improve your ability to pace and/or spend some time suffering and learning what it feels like to truly go all out at 100%.

Build to a 1RM Snatch
Build to a 1RM C&J

High Hang Snatch
5×2
+
Helen
3 RFT
400m Run
21 KB Swing 53/35
12 Pull Ups
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Fantastic effort by our athletes at the OC Throwdown this weekend. However a young man named Kevin Ogar suffered a tragic spinal cord injury. Please take the time to offer your prayers for his recovery. I will be providing fundraising info later this week if you would like to help out and support a fellow CrossFit athlete.