Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Clean & Jerk/Clean Pulls
Complete 2-3 warm-up sets before completing one of the following workloads:
I. Clean & Jerk x 2-2-2-2
II. Clean (Squat) x 2-2-2-2
III. Clean Technique x 2-2-2-2
Notes: Weight should increase with each set with the exception of Option III which should be appropriately loaded for those who need to focus on technique.
Post sets/reps/loads to comments.
“The Seven”
7 rounds for time of
7 x Ring Push-ups
7 x Thrusters (135/95lbs)
7 x Knee to Elbows
7 x Sumo Deadlift High-pull (32/24kg)
7 x Burpees
7 x KB Swings (32/24kg)
7 x Pull ups
Notes: A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
-via CrossFit.com
Post scores to comments.
C&J: 95# all rounds (moderate, form practice)
“Seven”: 3 rounds exactly in 20:00.
Zero energy today.
Clean & Jerk : 125#
Sevens: 4 Rounds + 14 (75#/24kg) in 20:00 Time Limit
CJ 155 x 2
Seven 3 + 14 (135#/32Kg)