Author: Jenna

Squat Snatch ON A 12:00 RUNNING CLOCK… Build to a Moderate Single Squat Snatch Benchmark Workout – Performance Nancy 5 Rounds for time of:400m Run15 Overhead Squats

Performance At 0:00 3 Rounds 15/12 Cal Bike 9 Double DB Hang Clean & Jerk 3 Bar Muscle Ups At 9:00 45/36 Cal Bike 27 Double DB Hang Clean & Jerk 9 Bar Muscle Ups

Bench Press 10-8-6* AMRAP x 15 MINUTES 10 Hand Release Push-Ups 20 Alt. Box Step-Ups 30 V-Ups 40 Double Unders

Abbate For time:Run 1 mile155-lb. clean and jerks, 21 repsRun 800 meters155-lb. clean and jerks, 21 repsRun 1 mile

Deadlift 8×2* Un-Kannie 50-40-30-20-10 Double Unders Situp *30 Wall Balls (20/14) after each round

EVERY 1:15 x 8 SETS: Sets 1-5: 1 Snatch Pull + 1 Power Snatch Sets 6-8: 1 Power Snatch B”Randy” 75 Power Snatches *Every Break: 3 Bar Muscle Ups

AMRAP 24: 18 Russian Swings 12 KB Alt. Lunges 6 Cal Row* *Add 6 Calories on the Row after each round

Shoulder Press ON A 12:00 RUNNING CLOCK… Build to a Moderate 5-Rep Strict Press Workout – Performance CrossFit Games Open 12.3 18-Minute AMRAP of:15 Box Jumps12 Push press9 Toes-To-Bar

Back Squat 8×2* Workout – Performance 3 Rounds of: 4 Min ON/1 Min OFF Buy In: 25/20 Cal Bike into… *AMRAP: 4 Hang Power Cleans 4 Front Squats 4 Bar Over Burpees *Pick up where you left off

AMRAP x 28 MINUTES 50/40 Cal Bike 40 Sit-Ups 30 Alt. Lunges 20 Push-Ups