Broomstick Mile: (Complete all movements, but the running, with PVC)
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Presses
25 Push Presses
25 Push Jerks
400m Run
50 Hang Cleans
400m Run
50 Snatches
400m Run
A. 5×5 Back Squats (Moving up to a heavy 5)
B. 5 Rounds For Time:
100m Farmer’s Carry (25/35)
15 Push-ups
Throwback Thursday: Jeff crushing 17.3! Have you signed up for the CrossFit Open yet?
A. Clean and Jerk Clinic
B. 10 Rounds of Clean Complex – Rest 30 seconds between rounds
1 Clean Deadlift + 1 Hang-Power Clean + 1 Power Jerk
A: 3×8 Single-leg RDL w/barbell (all reps per leg)
B: 4 minute AMRAP of
5 Push-presses (~45% Max)
5 Deadlifts (same bar)
Rest 1 min (Add ~5%)
4 minute AMRAP of
3 Bent Rows (same bar)
3 Front Squats (same bar)
Rest 2 min (Add ~5%)
4 minute AMRAP of
1 Clean
1 Hang Cluster
A: Snatch Clinic
B: 10 Rounds of Snatch Complex (Rest 30 seconds between Rounds)
1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + Full Snatch
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