Weightlifting
Muscle Snatch+Snatch Balance (@(11#+60% of 103% 1RM Snatch)x(1+2)x3)
(15min)
3 Rounds of 1 Muscle Snatch + 2 Snatch Balances @ 11# increase to 60% from this cycle’s Snatch goal
3 Rounds of 1 Muscle Snatch + 2 Snatch Balances @ 11# increase to 60% from this cycle’s Snatch goal
Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
(31min)
For female athletes: DL 185, KB swings 1.5pood, OHS 85, BoxJump 20″, Cleans 95
For female athletes: DL 185, KB swings 1.5pood, OHS 85, BoxJump 20″, Cleans 95
Scale the weights as needed
CrossFit Juke Joint 