We will be having a good luck Party for CJ on Saturday from 10-11 am! We realize everyone can’t make it to Madison and we want everyone to be a part of this awesome experience. If you’re around hang out, eat food, bring a beer or seven and wish him good luck as he finalizes his training to compete at the 2019 Reebok CrossFit Games!
“Ever-lasting fulfillment comes from the journey.”
Primer:
3 Rounds: 15 / 12 Cal Row | 1 Strict Round of Cindy | 10 Russian KB Swings | 25 Double Unders
2x 30s Cossack Squat | 30s Russian Baby Makers | 30s Waiter Squats with KB | 30s Hollow Hold
2x 60s Warrior Squat | 5 Muscle Snatches | 5 Slow Overhead Squats Empty BB
WOD Prep:
2 rounds: (light load) 3 Power Snatches | 3 BFB | 3 Power Snatches | 3 Bar Facing Burpees
rest 2 min
2 Rounds: (moderate load) 2 Power Snatches | 3 BFB | 2 Power Snatches | 3 BFB
rest 2 Min
2 rounds: (heavy load) 1-2 Power Snatches | 3 BFB | 1-2 Power Snatches | 3 BFB
rest 4 Minutes
WOD: “Scarface”
2 Rounds – 8 Power Snatches @ 135/95 | 8 Bar Facing Burpees
2 Rounds – 8 Power Snatches @ 115/85 | 8 Bar Facing Burpees
2 Rounds – 8 Power Snatches @ 95/65 | 8 Bar Facing Burpees
18 Minute Time Cap
RX: RX Athletes will spend the first 4 Minutes finding a heavy 2 Rep Overhead Squat (they will start the 6 rounds at the 5 Minute marker)
Performance: 6 Rounds – @ 95/65 (no weight changes)
Fitness: 6 Rounds – @ 75/55 (no weight changes)
Fitness Light: 6 Rounds @ 45/35 (No weight changes)
Bonus:
Snatch Technique:
3×3 Pausing Snatch Pulls @ 70,75,80%
3×3 Snatch High Pulls @50-55-60%
3×1 Power Snatch + Squat Snatch @50-55-60%
7x on the 2 Minutes – 25ft HS Walk 3/2 Ring Muscle Ups 1 Squat Snatch (starting at 70% and building to a heavy for the day)
Swimming: 10x50m swim – rest 1 min between efforts