A. Power Snatch build to moderate single
+
8' AMRAP
15 snatches, 75#
15 snatches, 135#
15 snatches, 165#
15 snatches, 210#

A. 235
+ 49 reps

4 x 800m; rest 3:15 min

3:01, 3:01, 3:05, 2:56

(compare to 2/6/2014)

21-15-9
Power Cleans 135#
Box Jumps 24"
2 Rope Climbs between rounds

9:23

12 min. AMRAP
150 Wall Balls
90 Double Unders
30 Muscle-ups (jumping MUs)

total: 242

Rest 5 min. then …

7 min. AMRAP
Burpees

total: 65

13.2
10 min. AMRAP
5 Shoulder to Overhead (115/75)
10 Deadlifts
15 Box Jumps

Metcon:

500m row, 50 DUs, 50 Situps, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 19:15

Sprints:

8x60m - rolling start - on track - 8.6, 8.4, 8.3, 8.06, 7.9, 8.01, 8.03, 8.06

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
20 Javelin Throws (7 standing, 13 3-step cross)
10x20m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
6x40m Sprints (5kg Sled Resisted)
4x60m Sprints
10x8 Hurdles Double-Leg Jumps
Gymnastics (Some Glide Kips & Handstands)
2 Laps of the Infield + Static Stretching (Cooldown)

Front squat

SS A

Crossfit with Mattias

AMRAP 3 min
Row 150m
Box jump 8
2 rounds + 15 s row

AMRAP 10 min
15 overhead anyhow 25 kg
30 double under alt 90 single
3 rounds + 3

Really inspiring

Find 1rm Thruster (15mins),

then,

10min AMRAP

7 Thrusters 115/75

12 KBS 1.5/1p

7 Pull ups

Afterbash: Group cool down/stretching