15-12-9 75-lb./ 55-lb.* thruster Muscle-up transitions
Burpee + back-squat ladder Rest as needed Burpee + shoulder-press ladder Rest as needed Burpee + deadlift ladder
Power Cleans then… Baseline 500 M Row 40 Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups
Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1 1/2 body-weight deadlift Body-weight bench press 3/4 body-weight clean
For Time 30 box jumps or step-ups, 20-inch/14-inch box 30 jumping pull-ups 30 kettlebell swings, 25#/20# 30 walking-lunge steps 30 .....
4 Rounds for Time of Run 800 meters 55-lb./35-lb.* overhead squats, 15 reps 55-lb./35-lb.* sumo deadlift high pulls, 15 reps
Snatches then… 20 Min AMRAP 5 ring rows 10 knee push-ups 15 squats
Overhead squats then…. 7 Min AMRAP of Max reps burpee box jumps
Helen 3 Rounds for time: 400 Meter Run 21 KB Swings (53/35) 12 Pull-ups
Front squats – then- 7 rounds for Time of Strict Shoulder Press, 7 reps 2 lay to stand rope climbs .....
Karen For Time: 150 Wallball shots -then- Clean & Jerk 1 RM Clean & Jerk
2007 Games – CrossFit Total Back Squat – 1RM Press – 1RM Deadlift – 1RM
