A. Split jerk, build quickly to a moderate/tough single – stop before missing
B. Clean-grip deadlift, 8 x 3 @ clean max, 11X1; begin a set every :60
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5-4-3-2-1 for time:
Hang power cleans – you pick the weight, tough but able to be done unbroken
Strict handstand push-ups – deficit if these are easy
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3 sets for times:
15 kettlebell swings, unbroken up to 70/53
15 Assault Bike calories or 250m row
15 burpees
2:00 rest
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Crossover Symmetry recovery
Post results to comments.
A. Worked up to 275
B. Complete at 305
Cleans were at 205. These were heavy, but all were unbroken.
HSPU at a deficit with 55 lb plates
Splits were all around 2:20,
Michele
A:Worked up to 150# jerk
B:Clean grip DL done at 150
Hang Cleans@125/ strict HSPU- done in 4:05, cleans were hard
KBs@53/airdyne/burpees averaged between 3 mins and 3:20 per round
A. 195#
B. CGDL @ 200#
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w/135# HPC 4:00
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2:47, 2:45, 2:32
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Crossover symmetry recovery
Done at 5 valleys crossfit in Missoula, Montana!
A. 145# minutes moderate- tough. Felt great!
B. 145# easy
120# and reg. Push up 3:10
44# kb – 2:50, 2:47, 2:45
290# PJ split jerk!
285# clean DL
~2:14 on WoD splits
A. 95
B. 105 for the first & 125 for the rest
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Cleans at 65
Seated DB press with 20s
2:34
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Kbs at 40
3:01-3:40-DNF
Ran out of gas. I’ve worked harder in 2 days than I have for a month. Whew!