Skill:
Clean and Jerk efficiency
Metcon:
"Grace"
30 Clean and Jerks for time. (#62/43)
Cash-out:
In pairs, accumulate 150 Hollow body rocks.
one partner works
one partner hangs on the pullup bar.
Hero W.O.D לזכרו של סמל קיריל ברודסקי ז"ל, שנפל ב07.10.2023 בקרב על קיבוץ נירים For Time: In Teams Of 2, IGUG: Buy In: 2,004M Row Into 19 Rounds Of: 8 Lateral Burpees Over The Bar 4 Deadlifts #100/70kg Into: 7-10 WallWalks Rope
CrossFit W.O.D Strength: Tempo Strict Press @1141 4-4-3-3-3 Metcon: 10:00 Min AMRAP: 50 Double Unders 12 Front Squats #50/35 6 Front Rack Reverse Lunges 6 STOH CrossFit Endurance E06:00MOMX5 Rounds: 500/400m Row 20 Sit-Ups 18 Dual DB Thrusters #2x15/10kg 16 Push Ups
CrossFit W.O.D Strength: Front Squats 5X5 Metcon: 16:00 Min EMOM, For Max Reps: 1.)Cals Row 2.)Sit-Ups 3.)Pull-Ups 4.)Hand Release Push Ups CrossFit Strength Part A: Tempo Back Squats @5111 5x4 Part B: 3 Supersets Of: 8 Strict Toes To Bars 10\10 1KB
CrossFit W.O.D Strength: 4 SuperSets: 5 Weighted Push Ups 6\6 Weighted Box Step Ups 15-20 Sec L-sit Hold Metcon: 5 Rounds For Time: 200M Run 15m HS Walk 30 Jumping Lunges