June 28th, 2016

A. Three sets of:
Press in Snatch x 4 reps
Rest 90 seconds

B. Five sets of:
No Foot Movement Snatch Balance + OHS (3-second pause in bottom); (1+1) x 2 @50-60% of 1-RM Snatch
Rest as needed

C. Five sets of:
Hang Power Clean + Push Jerk + Split Jerk @ 60-70% of 1-RM Clean & Jerk
Rest as needed

90 Second Assault Bike @80%
Rest 30 seconds
x 8

*Make these sustainable; every set should be the same output



  1. Coming to you live from Crush It Crossfit..
    A. 45,50,55
    B. 95,105,115×3 shoulders felt really stable!
    C. 145,155,165×3
    D. Didn’t have an assault bike (lucky me) so I rowed for 90 seconds instead. Consistently pulled a 1:50 and did 403m a round. Felt good to sweat in this smaller muggy gym. But the people are very cool!

    Back to sales.

    Liked by 1 person


  2. A. Up to 45#. Wore my oly shoes. I stink at this.
    B. 115/135×4. These felt solid.
    C. 175/200×4.
    D. 197 cals. 5 sets of 25, 3 sets of 24 interspersed throughout the 8 sets. Kept it between 65-67 RPMs. Challenging, but GOOD to grind.



  3. A. 25/35/45# Definitely challenges shoulder mobility
    B. 63/68/73/73/78#
    C. 93/98/103/108/113. Felt pretty good.
    D. Cals per round: 19/18/17/16/17/16/17/17. Between 57-62 RPMs. Definitely hard to push through, but good to do.



  4. Jumped in the class today with Emma and Bryan! These last two weeks have been full of summer/vball travel – as will the next two weeks, so I’ll be in kind of sporadically. But keep up the good work everyone!



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