Part 1
Skill – Power Snatch

Part 2
Actually 30
30 Cal Row
30 Toes to Bar
30 Power Snatch (115/80) (95/65) (75/50)
30 Box Jumps (30/24) (24/20) (18/14)
30 Burpees
30 Pull Ups/Ring Rows

“Damn Near 30″
AMRAP 29
29 Double Unders/sub 117 Singles
29 Wall Balls (20/10)
9 Push ups

Part 1
10X Tabata calorie Row

Part 2
AMRAP 12min
5 Shoulder to OH
5 Hang Clean
Run 200M

Barbell – RXC (155/105)
RX. (135/85)
Scale (105/70)

Part 3
Shoulder/Hip Mobility
10 min

Part 1)
Booty Maker
7 min per lift… Finding 3RM of each
OH Squat
Front Squat
Back Squat
Score is total of all 3

*NOTE – GETTING BELOW PARALLEL IS A MUST. DONT CHEAT YOURSELF

Part 2)
Max Double Unders in 3min

Part 1)
Shoulder Mobility
Coaches Choice (10 min)

Part 2)
“Aconn”
Run 400M
3 Rounds
7 Deadlift (245/165)RXC (205/135)RX (165/105)S
7 Burpees
Run 200M
15(RXC) 10(RX) Muscle Ups/ 30 Pull Ups
Run 200M
3 Rounds
7 Deadlift
7 Burpees
Run 400M

Both Gyms had an awesome crew tackling Murph

Part 1)
Power Clean
OMEM 12min
2 Reps (Go as Heavy as possible)

Part 2)
3 Rounds
75/50 Double Unders (150 Singles)
30 Wallballs (20/10)

Part 3)
3X25 Band pull aparts

Part 1
Toes to Bar Skill Work
10 min

Part 2
Crossfit Open 12.3
AMRAP 18min
15 Box Jumps 24/20(RXC&RX)
12 Push Press (115/75)(95/65)(75/55)
9 Toes to Bar (scale 18 sit-ups)

Lets Chat about a Hang Squat Clean!! Why do I love this movement? It tests and increases Power..Speed..Coordination..Strength..Accuracy..Balance..Flexibility…do I continue? This lift is very dynamic and really highlights your ability to move from 1 position to another with the above elements of “fitness”. I love how it teaches you selective tension! Your arms remain relaxed while you create maximum tension through the hip. Then the hips become relaxed and free fall out of extension into your rock bottom squat… at the same time as your elbows race into the rack position!! Tomorrow we will spend some time working on this! Love seeing the light bulb turn on as you guys figure out the art of weightlifting! Here is a video to watch to get you ready!

Part 1)
Front Rack Mobility
- Tricep bar mash (2 min per side)
- partner elbow lift (20 seconds per partner, 5X)

Part 2)
Run 800M
4 Rounds
5 Hang Squat Clean
10 Burpee Lateral Jumps
Run 800M

Barbell
RXC – 165/110
RX. – 135/85
Scale- 105/70

Part 3)
3X 20 Ring Rows

Don’t forget to sign up for Dodge Ball!!!

Part 1
Bench Press
3 X Max Reps
rest approx 2 min between sets
record total reps

Men – RX(Body Weight) Scale(70% Body Weight)
Women – RX (70% Body Weight) Scale (45% Body Weight)

Part 2
AMRAP 9 min
30/20/10 Double Unders/ 50 singles
9 Power Snatch RXC-105/75 RX-95/65 S-75/55

Part 3
Max Sit Ups in 4 min

Part 1)
Find 1RM Deadlift
Sumo or Conventional

Part 2)
AMRAP 20
Run 200M
3 KB Swings RXC(70/55)RX(55/35)
3 Pull Ups
Run 200
6 KB Swings
6 Pull Ups
Run 200
9 KB Swings
9 Pull Ups
Continue Until 20min is up
Score is total reps (run not included)