11/2/16 – Good Work Today

jeanne-rope

RANT

You guys did a great job pushing through the rope climb workout today.  3 rounds was rough!  So many of you killed it, but special shout out to Jeanne Moulton tonight.  Jeanne’s husband, Mike (aka Big Mike) is famous throughout CFSE for his ridiculous rowing strength, but Jeanne is a badass in her own right, too!  Mother of 2 rocking it on the rope climbs tonight through all 3 rounds.  Keep up the good work!

CrossFit Performance

A. Floor Press @21X1 – 10, 8, 6, 4, 2, rest 2:00

+

For Time

21 Box Jumps

21 KB Swings

21 Plyo Squats

15 Box Jumps

15 KB Swings

15 Plyo Squats

9 Box Jumps

9 KB Swings

9 Plyo Squats

*100% all out effort

*choose KB load that can be performed unbroken

*add load to plyo squat if appropriate (45/35)

CrossFit Fundamentals

A. DB Z Press @21X2 – 4×7 – 10

+

AMRAP 6

12 Plyo Squats (total)

8 Burpees to a Plate

12 Slam Balls

Rest 3:00

x2

Olympic Weightlifting

A. Below Knee Power Clean – heavy single

B. Below Knee Power Clean + Below Knee Clean – EMOM x10

@95% of A

C. Snatch Grip Segmented Pull – 6 x 3

pause above knee :05

D. Push Press + Split Jerk – 5 x 3+1