Love the Community!
Everybody Check out thejourneytv.com and their feature on CrossFit BOLT!
http://www.thejourneytv.com/?p=768
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3 Sets AFAP
200m Row
12 HSPU
r/r – 3 min
+
3 sets AFAP
Sled High Bar Push 20 yds
12-15 Challenging Pull Ups
r/r – 3:30
+
3 Sets AMRAP
15s AirDyne for calories
30s Burpees
r/r – 4 min
Split Jerk
3-3-3-3-3
+
10min Cindy – AMRAP of
5 Pull Ups
10 Push Ups
15 Squats
5 sets
Power Clean x 1/Push Press x 2
+
10 sets of
Kneeling Jump to Chest Pass
5 yd acceleration odd sets/
4 Max height jumping Lunge even sets
+
4 rounds
30s Handstand
1min FLR
30s Squat hold
(as unbroken as possible)
5 sets of
Snatch Lift Off (SLO) x 1
Snatch Grip DL (SDL) x 2
Hang Power Snatch x 2
Snatch Balance x 3
+
Front Squat 4×3 @90% of max clean
+
Sandbag Get Up 3x8e
A1. Back Squat 5-5-5-5; r/r-10s
A2. Depth Drop to Max Jump x 5; r/r-2:30
B. RDL 3×8
C. Dead Bugs 3x10s each position; r/r-60s
D. 2 min AMBAP (As Many Burpees As Possible)
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Coach Ripp is the Man
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” -Mark Rippetoe
A. Clean 3-3-3-3-3
B. Single Leg KB RDL 3x8e
+
1000m Row for time
I definitely have “I’m not sure what to do with my hands” face at the end of that video http://youtu.be/QqhkdHlCHLk
haha!!
Great video!!
LOL! Man Matt.. i have the same issue.. like.. where do i look, what do i do with my hands..hahah
LOL SPIRIT FINGERS!!!!!! That was awesome!