1.) EMOM 5 Back Squats @ 65% for 5 minutes. Do not rack the barbell between sets.
2.) 21-15-9
Unbroken Thrusters 115/85lb
Run 400m
Note: Resting in front rack or overhead is permitted.
3.) Snatch 3 x 2 @ 65% / 2 x 2 @ 70% / 3 x 1 @ 75%
4.) Snatch Balance 5 x 3 @ 65%
Note: Percentage for Snatch Balance is based off of your 1RM Snatch
5.) 5 rounds
10 Strict Toes to Bar, 5 second decent
10 Weighted GH Raise
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Brandi Binsfeld
15:00 65#
(For the 15 rep round--did 11 thrusters and dropped then 10 then dropped then did 5 more). BS 105#
15
0
Theresa Rosenquist
10:00 (scld)
#20 DB Thrusters/2:05 Bike (focus on pull - #CTFC!), #115 BS!! =D
15
0
Tina Schmidt
Bench press 5x5 @ 115# then 3 RFT: 10 snatches (85#)/12 ring dips/14 T2B
Crossfit Mousetrap
17
2
Yvonne Otero
10:34, still rehabbing - went REALLY light
35# BS, 15# thruster, row vs run
14
0