CLOSED

AF WEEK 25, Day 2

STRENGTH
EMOM x10

1) 3 Front Squat @ 75-80% of 1RM
2) 6 Back Squat

Target: Add 2,5-5% compared to last week

AF WEEK 36, Day 1

STRENGTH (3/3):
EMOM x8:

1) 1 Front Squat
2) 3 Back Squat

RIR 2
Target: Build strength that carries over to the Olympic lifts. Use the same barbell for all 8 minutes. Choose a load that leaves the heaviest sets at RIR 2. Prioritize quality and bar speed over load. Suggested loading (experienced lifters): Around 80–85% of your 1RM Front Squat is a good starting point. Adjust the load if technique or bar speed deteriorates

In every 4min x 6 sets
40 DU
20 wall ball
10 KB swing @24/16kg

score is the best time

E3MOM x 4

Snatch - OH Lunges Walk x 2 per leg - OHS - Burpee over Bar x 4

20/30 kg
Merkkaa lunges paino

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Clean pulls
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk w/ pause @ receiving position
+
Build to work weight(s) for B2

"Morrison"

50-40-30-20-10 Reps For Time

Wall Ball Shots 9/6kg
Box Jumps 24"/20"
Kettlebell Swings (1.5/1 pood)

TC 35

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
The "Morrison" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).

Partner Workout ( total 8x3’ON/90”OFF)

In 3 min x 4 sets
P1: 10 Alt. Devil’s Clean + 10 Single arm DB thruster (5/5) @22,5/15kg
P2: 30/24 cal row
Remaining time AMRAP box jump over@60/50cm (You GO, I GO)
Rest 90” btw sets

Then
P1: row
P2:dumbell

In 3 min x 4 sets
P1: 50 Double under + 20 incline push ups on box
P2: 30 Hang dumbell snatch + 20 ring row
Remaining time AMRAP cal row (You GO, I GO)
Rest 90” btw sets

Then
P1: dumbell+ ring row

P2: du+ push ups

4 sets
3 Position Clean (mid thigh, above the knee, ground) @60-70% 1RM Clean

*Rest 60-90 seconds between sets.

---

Jerk Primer
4 Sets
1 Jerk + 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk @5/10 RPE

*Rest as needed between sets.
**The idea is to get feedback from the tall jerk and jerk balance to make your jerks better within the primer!

---

Split Jerk

3 Split Jerk @65% 1RM Split Jerk
2 Split Jerk @70% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
3 Split Jerk @65-70% 1RM Split Jerk
2 Split Jerk @70-75% 1RM Split Jerk
1 Split Jerk @75-80% 1RM Split Jerk
3 Split Jerk @70% 1RM Split Jerk
2 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @80-85% 1RM Split Jerk
1 Split Jerk @85% 1RM Split Jerk
1 Split Jerk @85%+ 1RM Split Jerk

*Rest as needed between sets.