A) 10' AMRAP  

row 250m  

10 Overhead Squats 95/65

5 Bar Muscle Ups  

B) 10' AMRAP  

5 Clean and Jerk 95/65

8 T2B  

30 DUs (try to do fewer DUs or attempts and avoid single unders)

 A) 1 snatch grip deadlift + 3 hang power snatch rest 90sec start really moderate x 5 sets

B) 1 Clean + 5 Front Squat 5 sets build per set

C) 3 sets same pace

20 wall balls 20/14 rest walk 30sec FLR on rings 1min rest walk 2mins

A) 30' AMRAP

Farmer Walk 70/53 KB per hand 100m 

7 wall walks 

35 unbroken DU

Run 400m

B) ROMWOD

Cap all work at 40" in each minute

A) 10' emom

Odds 12-15 AbMat Sit Ups

Evens 12-15 cal Row

B) 10' emom

Odds 12-15 T2B

Evens 12-15 Box Jumps 24/20

C) 10' emom

Odds FLR max time in 40"

Evens 20-40 DUs

A) barbell practice

Weight is 35% of MAX Power Clean

10 Reps of Each Movement Power Clean TNG  rest 45 sec 

Push Jerk TNG  rest 45 sec 

Power Snatch TNG

rest 3-4'

Hang Squat Clean  rest 45 sec  Hang Squat Snatch  rest 45 sec  Overhead Squat  rest 45 sec

Hang Squat Clean Thruster TNG

GOAL: Breathe and work on perfect tng efficiency. - Keep Contractions very light, lose grip and relax

B) "Helen"

3RFT

400m run

21 KB Swings

12 Pull Ups

A) 8' EMOM

6 Unbroken C2B Pull Ups  

scale to chin over bar or jumping pull ups with swing  

B) 5 sets: rest 90" between sets  

10 unbroken thrusters cap load at 115/75- if you break perform 10 Burpees

90" on bike 90% effort

A) 8' AMRAP

6 Power Clean 165/110

5 Bar Facing Burpees

4 Box Jumps 30/24

B) 800m run

3 efforts all same pace; rest 3:30 each set

"Nate"

20' AMRAP

2 ring muscle ups

4 HSPU

8 KB Swings 70/53

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

WITH A RUNNING CLOCK

A) 12' AMRAP 

Run 200m

12 T2B 

8 overhead squats 95/95

Rest 12'

B) 12' AMRAP 

Row 250m 

12 HR Push Ups

8 deadlift 95/65 

A) Clean and Jerk Find Day's Max in 15' (clean and jerk can be any variation)
B) "Heavy Grace" RX 225/135 10' CAP

For Time: 30 Clean and Jerks (clean and jerk can be any variation)

Scale to 75% of A

A) For Time 15' CAP 30-20-10 (end each round with 200m run)

Push Press 75/55

Toes to Bar

B) For Time 15' CAP 30-20-10 (end each round with 250m Row)

HR Push Ups

Wall Ball 20/14

We will be closed today at our Selma location for our Elite Weightlifting Classic. Head to class at Redland!!

POC Challenge 3: Power Through

FOR TIME: 15:00 CAP

60 CAL ROW

50 CHEST TO BAR PULL UPS*

40 PISTOLS

30 TOES TO BAR

20 JUMPS OVER HURDLE

10 BAR MUSCLE UPS

*35-49 WOMEN PERFORM CHIN OVER BAR PULL UPS

We will be closed tomorrow at our Selma location for our Elite Weightlifting Classic. Head to class at Redland!!

A) Back Squat build to 80% let it feel easy today

B) 20' Moderate pace

4 Bar Muscle Ups

200m jog

12 KB Snatch alternating arms

Bike 1' 

A) Snatch build to 80% and perform 4-6 perfect reps at that weight

B) Bench Press 3-2-1 finishing at 90%

C) 3 Sets of: rest 1' between sets

KB One Arm Press 10 each arm emphasize deep front rack

KB Farmer Walk 25' and back 70/53

FLR on Rings, floor or plank 30 seconds