Don’t forget to check out our NEW BOTB III Tabs!!!

Leaderboard/Weekly Challenge have been updated!

CROSSFIT

Lift

i) Snatch High Pull 3×8 (Light)

ii) Power Snatch 4×2 (Ascending), 4×1 @ 80%

MetCon

9 Minute AMRAP of:

8 Clean & Jerk (65/95#)

7 Clean & Jerk (75/115#)

6 Clean & Jerk (95/135#)

5 Clean & Jerk (105/155#)

4 Clean & Jerk (125/185#)

3 Clean & Jerk (135/205#)

2 Clean & Jerk (155/225#)

1 Clean & Jerk (165/245#)

MAX CAL ROWER

*Tie Break Time Taken AFTER Each Completed Set of C/J*

*Score = Total Calories*

Here’s an excellent slow motion demonstration of the Clean & Jerk performed by US Olympian Chad Vaughn.

CROSSFIT

Strength

i) Front Squat 8×2 (Ascending)

MetCon

For Time:

Drop Ladder 10-1 of:

OH Squats (95/135#)

HSPU

*On Every 2nd Minute Perform 3 Bar Facing Burpees*

CROSSFIT

Strength

i) Floor Press 7×5 (Ascending)

ii) Bent Over Row 3×12 (Ascending)

MetCon

14 Minute AMRAP of:

125 Wall Balls (W: 14/9 M: 20#/10′)

100 Double Unders

75 Pushups

50 CTB Pullups

10am – Plyometrics – Jumps – Coach Sean

11am – Technique & Movement – Bent Over Rows/Strict Pullups – Coach Sean

12pm – Olympic Lifting – Clean & Jerk/Snatch – Coach Jeff

CROSSFIT

Strength

Back Squat 3×3 @ 70%, 3×1 @ 90%

MetCon

CrossFit Games Open 17.2 (Click to view Scorecard)