A. Jerk Balance 3 x 3 (5-10% heavier than last week) rest 1 minute
B. Pause Push Jerk - 5 x 2 rest 2 minutes (dip and pause for 2 seconds, then explode through jerk and pause in landing)
+
AMRAP 14
5 Back Squats 255/160 (from rack)
3 Bar Muscle Ups (scale to jumping Bar MU's)
A. @65, @75, @95
ReplyDeleteB. 2@95, 2@115, 1@125
C. We were short on time, so we cut it to AMRAP 10:
5 Back Squats @225
6 Jumping Pull-Ups
7 Rounds + 5 Back Squats
A. 95
ReplyDeleteB. 135
C. 5 rounds RX
A. 95
ReplyDeleteB. 105,110,110,115,155
C. 6 +5 jumping bar muscle ups @160
A) 85,90,95
ReplyDeleteB) 105,110,115,115
C) 7+6 @160
Jumping bar muscle ups was excited when I took the plates off half way through
Needed this workout after Friday!
Drop in at Crossfit Hartford
ReplyDelete9-6-3
Strict pull + strict ring dip combo (scaled from mups)
American KB swings at 35#
BJs at 20"
6:13
5 min EMOM,
3 cleans at 115
Shoulder accessory work
A)145
ReplyDeleteB)175
C)3+6@225