CROSSFIT

Mobility:

10 minutes of mobility work.

WOD:

In honor and memory of Officer Shane Figueroa;

Hero Wod “Figueroa”

4 Rounds for time of:

10 Thrusters (135/95)  RX (95/65)

25 KB Swings (72/53)  RX (53/35)

*Prescribed weight is for CRX.

 

OLY

With barbell only,

(x5) Strict press, push press, push jerk.

(x5) Front squat: ¼ squat, ½ squat, full squat.

(x5) Jerk balance & On-toe Jerk unders.

(x3) Tall cleans: received in ¼ squat, ½ squat, full squat.

 

Then @ 50% 1 RM,

(x3) Clean pulls: from mid-thigh, above knee, from ground.

(x3) Clean high pulls: from mid-thigh, above knee, from ground.

(x3) Clean: from mid-thigh received in ¼ squat, from above knee

received in half squat, from ground received in full squat.

(x3) Complex: 1 Hang Clean from mid-thigh + 2 Split Jerks.

 

Then @ 75% 1RM

(x5) 1st Pull above knee with 2 second pause.

(x3) Complex: Power Clean + 2 front squats with 2 second pause

at bottom of squat.

Then, EMOM for 5 minutes: 1 Clean High Pull from ground + 1 Squat Clean +

1 Split Jerk.