CrossFit Push Press 3-3-2-2-2 For Time: 21-15-9 Hang Power Snatch 75/53 Push Ups Dips Competitors EMOM for 7:00- 3 Unbroken Touch and Go Power Clean & Push Jerks* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Back Squat (based on 1rm squat) – 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest exactly 90 seconds Conditioning: 4:00 AMRAP of: 7 Power Snatches 95/65# 14 Box Jump Overs 24/20″ Rest 2:00 2:00 AMRAP: 7 Power Snatches 95/65# 14 Box Jump Overs 24/20″ Dog Pound EMOM for 7:00- 3 Unbroken touch and Go Power Clean & Push Jerks* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Strength/Skill *Sequence ends on 5th set of BS. 4) Back Squat (based on 1rm squat) – 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest exactly 90 seconds 1b) 4X AMRAP Strict + AMRAP Kipping Unbroken HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds Conditioning 1) For time: Row 30 Calories 50 Thrusters 105/70# Row 30 Calories Rest as needed between 1&2. 2) 4:00 AMRAP at a conversational pace of: 7 Power Snatches 135/95# 14 Box Jump Overs 24/20″ With no break… 2:00 AMRAP at absolute all out effort of: 7 Power Snatches 135/95# 14 Box Jump Overs 24/20″ Olympic Lifting 1) Snatch pull (%1rm sn) – 1×5@60%, 1×5@70%, 1×5@80%, 1×5@90%, 1×5@100%, 1×5@90% 2) Power jerk (%1rm power jk) – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@80+% (establish 5rm), 1×5@70% 3) Overhead squat (%1rm sn) – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@70% 4) Rdl (%1rm clean) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@80%, 1×5@70%
Posted on: Wed, 07 Jan 2015 01:01:06 +0000
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