Saturday May 13, 2017

Robson and Frankie

“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)