Deload week split jerk EMOM (QUALITY ONLY!)

EMOM for 12 min of:

2 split jerks

*Choose a moderate weight that moves fast.

In teams of 2 in style of you go, i go

Isabel & Grace
For Time: 30 Snatch (60/45kg)
For Time: 30 C&J (60/45kg)

12 min Time Cap

4x
New Interval every 8th minute

A) 20/15 Cal. Echo Bike
20/15 Cal. Row
14 DB Snatches
10 Burpee over bar (Box Facing)

B) 20/15 Cal. BikeErg
20/15 Cal. SkiErg
20 Wall Balls
20 KB Swings

3 x 10 rep

EMOM x 16:
1.) Single Arm Overhead Walking Lunges
(w/ db/kb)
2.) Row / Air bike (cal)
3.) Single Arm Dumbbell Hang Clean and Jerks
(w/ db)
4.) Rest...

• you choose reps / weights

Emom x8:
1 Power clean + 1 Squat clean + 1 jerk
@ max 60%

• Focus: speed & technique

For time:

Run 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters

♀ 75 lb. ♂ 115 lb.

INTENDED STIMULUS
.
This is classic CrossFit! This is how we changed how conditioning used to work. Go to crossfit.com/workout and find the very first dotcom workout ever published online. You will see that today's workout is a variation of that one. The structure of today's workout is meant to help you really ramp up the intensity. The distance in the run decreases, allowing you to keep your pace or even increase it. The load on the barbell is such that even with the increase in fatigue and intensity, you should go for unbroken sets. You want to put yourself in that position in which to set the bar down becomes not an option. That weird spot in which you really want to drop it, but it is not worth it. Aim your scaling today for that. Chose a distance for the first run that you can do in under eight minutes. Choose a weight for the barbell that is heavier than usual, something that is on the edge of your capacity but that you really think you can do unbroken for the set of twenty-one. Today is about celebrating classic CrossFit. Push hard!

With a partner, for time:
Alternating with Power cleans & Thrusters, men accumulate 15.000kg and women 10.500kg. So first both do a set of unbroken tng power cleans, i go you go - style. Then both will do a set of thrusters the same way. Again tng PC and then thrusters. Continue like this, until total of 300 reps is done!
M: 50kg
W: 35kg

Front Squat

4x6 + 1x AMRAP (with the last used weight, max 15 reps)

65-70% 1 RM Front Squat

2 rounds:
15 Hollow rocks
15 Superman rocks
20 V-ups
20 Barbell GM
30 Bicycle crunches (1=1)
30 Back ext.
2min Rest