“No guts, no glory, no legend, no story.”
Good luck to all of our Teams competing at Bros and Does tomorrow at CrossFit New Windsor!
A. Fight Gone Bad – 3 Rounds
1 Minute Wallball @ 20/14
1 Minute Sumo Deadlift High Pull @ 75/55
1 Minute Boxjumps @ 20″
1 Minute Push Presses @ 75/55
1 Minute Cal Row
1 Minute Rest
*Bonus*
Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 3×1@90%
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 3x(1+1)90%
Back Squat Jump (% of Back Squat) – 3×3@20%
GHDSU – 3 x max
Warlock Weightlifting:
Technique Primer of Choice: 3-4 sets of 2-3 reps
1. Snatch + Snatch Balance + OHS – (1+1+1)RM; 95%, 90% (% of RM)
2. Clean + Power Jerk + Jerk – (1+1+1)RM; 95%, 90% (% of RM)
3. Back Squat – 5RM; 55%x10 (% of RM)
4. Good Morning – 5×3@23% (% of back squat)