1.) 5X2 3 Position Snatch (low to high), rest 60 second
2.) 5X2 3 Position Clean 1 Push Jerk (low to high), rest 60 sec
3.) WO
Complete 2 cycles of
4 round Tabata of
Row for Calorie
*Rest 1 minute
4 round Tabata of
Burpee
*Rest 1 minute
Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row), then 4 Tabata rounds of Burpees. Repeat this cycle twice
Extra Credit
a. 3X3 5-Step Duck Walk – , rest 60 sec.
b. 3X5 Push Press – heaviest possible, rest 60 sec
*Post your 3 position Clean and Snatch weights
You must login above to log your score
16:5 cal, 7 burpees
55# snatch, 85# clean
8
0
Ted Kemen, David Konshak, Jacob Spielbauer, Maja Brown, Erin Buntin, Jason Nobles, Brian Toole and Trevor Jensen
Jacob Spielbauer
19:36
1 round every 2:00 for 10 rounds of1) 6x10m shuttle run2) 2 DL at 2253) 5 strict pull-up4) 6 Burpees /3:49 on the 1000m row from yesterda@Capital City Crossfit
6
0
Jason Nobles
19:6 cal/6 ninja rolls
115 snatch, 145 cleaCotton candy, sweet and low, let me see that ninja roll!!!
6
0