crossfit_stimulus_2016-68-200x300ATHLETE

A. EMOM8
2 Push Jerk, increase weight if able

B. “Powder Keg”

In 5 Minute Window:
600m Run Buy-In
Then:
1 Round “Cindy”*
AMRAP Clean & Jerk** (115/80) in remaining time
Rest 5:00

In 5 Minute Window:
400m Run Buy-In
Then:
2 Rounds “Cindy”
AMRAP Clean & Jerk (135/95) in remaining time
Rest 5:00

In 5 Minute Window:
200m Run Buy-In
Then:
3 Rounds “Cindy”
AMRAP Clean & Jerk (155/105) in remaining time

*1 Round of Cindy= 5 pull-up, 10 pushup, 15 air squats

**Clean & Jerk weight is only shown for RX.  Main concern here is to increase weight in each 5 min AMRAP

BARBELL SKILLS & DRILLS

A. In a 12 minute window:
Push Press 2-2-2, increasing weight
Push Jerk 3-3-3, increasing weight

B. Same as above

COMPETITOR

A.  Conditioning
5 Minute Window…
60 Cal Assault Bike + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window…
40 Cal Assault Bike  + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-rest 5 mins-
5 Minute Window…
20 Cal Assault Bike  + 3 Rds of Cindy
AMRAP Power Cleans, 225/155

B.  Stamina Conditioning
EMOMx12
Odd:  10 C2B Pull ups
Even:  15 Wall Balls, 20/14