Weightlifting
Clean and Jerk (@92%x(2+1)x1)
(15min)
1 Round of 2 Full squat cleans + 1 Split Jerk@92% of 1RM C&J
1 Round of 2 Full squat cleans + 1 Split Jerk@92% of 1RM C&J
Metcon
Bowen (Time)
3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
(35min)
Deadlift 275/195
KB Thrusters 53/35
Box Jump 24/20
Deadlift 275/195
KB Thrusters 53/35
Box Jump 24/20
CrossFit Juke Joint 