A. Press and Split 3×5
B. Split Jerk 5×2
*no sets heavier than 80%, focus on footwork, dropping under the bar and getting in a good split position on each rep
+
3RFT
10 Jerk 135/95
30 Double Unders
10 Burpees
——
EMOM – 10
Odd – 3 BS @80%
Even – 5 Wgt/Strict Pull Up
+
AMRAP – 20
400m Run
21 KB Swings
*Aerobic capacity training, choose appropriate weight and pace to stay aerobic and maintain continuous movement. Scale to 12 KBS if necessary to stay unbroken and moving throughout the AMRAP
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We will have 2 morning classes on Labor Day, September 2nd @ 8 and 9am
EMOM – 10
3 TnG Power Snatch
*Build through EMOM
+
3 rounds
AMRAP – 3
3 OHS
5 High Box Jumps
7 TTB
rest 2 min
*Start each AMRAP where you left off and record total rounds/reps
Press
5@70%
3@80%
ME@90%
3@80%
5@70%
+
3 sets of
40s Pull Ups
rest 20s
40s L-arm KB Thruster
rest 20s
40s Burpees
rest 20s
40s R-arm KB Thruster
*score total reps
+
A1. Band Pull Aparts 3×15
A2. 30s Couch stretch each leg
Video courtesy of CrossFit.com
A. DL 1×2 @85%
B. DE DL 6×3 @70% ; 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!
+
21-15-9
FS 155/105
Alt KB Snatch 53/35
Benni!! If the bar ain’t bendin’ you’re just pretendin’. – Hugh Jackman
Benni-inspired quote of the morning: “350 is my comfort zone.” – Shayne Wilson
EMOM – 12
1st min – 5-10 Strict HSPU
2nd min – ME Double Unders in 30-40s
3rd min – 5 Depth Drop Jumps
**Scaled work
1st min – If you do not have strict HSPU kicked up to wall – 2-3 Wall Climbs
2nd min – If you have 1 DU work DUs, otherwise singles
3rd min – Start on a short box/stack of plates, if you cannot land in a strong position (knees out, tight midline, soft landing) just do a depth drop and land in a good/strong position (NO Jumping!!)
+
For time:
50 Wall Ball
400m Run
50 KB Swings
800m Run
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Team IncrediBOLTs
Great story and very inspiring!!!