CrossFit GunnisonNo 5pm class THIS Friday 19th
6min ALT EMOM
-:20 Superman + :20 Hollow Hold
-:30 Nose & Toes
*then 1min Rest between EMOMS
6min ALT EMOM
-1min Kick Up/Freestanding HS Hold Skill
-1min Rest
12min AMRAP
15 Box Jump Overs (24/20)
12 Push Jerks (115/80)
9 Toes to Bar
Mobility Finisher
Push Jerk 5 sets of 3 reps From the rack, add as you go. 5rds For Time: 12 Toes to Bar 12/10cal Row/Bike 12 Handstand Push-Ups 10 Hang Power Clean (155/105)
Back Squat 1 set of 5 reps @50-55% 1 set of 3 reps @65% 1 set of 2 reps @70% (same weight as last time) 1 set of 2 reps @75% -then- 6 sets of 3 reps, 78-80% of 1RM 2rds (6min Cap) 15 Push Ups 30 Alt F
Every 2min x 6 Sets: Snatch High Pull + Power Snatch + Hi Hang Snatch Start at 45%, adding 12min AMRAP 24 Alt. DB Snatch (50/35) 6 Burpee Pull-Ups
