Lori & Cathy doing a little trap smashing after a boxing class.
Honestly I was a little worried.
They were hitting the punching bag like it stole their lunch money...
CrossFit:
A.
20 Minute Build
Clean + F.S. + Jerk
B.
For Time...
21 Thrusters 65/95#
6 No Touch Rope Climbs
15 Thrusters 85/115#
4 No Touch Rope Climbs
9 Thrusters 105/135#
2 No Touch Rope Climbs
* A "No Touch Rope Climb" starts anywhere on the rope (athletes can jump and trap the rope as high as they possibly can) then the athlete will climb to the top and then back down within 12" of the ground. The athlete will then start the second ascent without touching the ground and so on and so on. The idea of it is to extend our 11' of rope and allow constant tension and put a major focus on rope trapping skills.
Fitness:
A.
15 Min Circuit
3 Cycles of...
Double Bell Clean+ Front Squat + Lunge R&L + Jerk
Build to a heavy weight for three continuous cycles of the above. By your third set you should be sucking wind ;-)
B.
For Time...
21-15-9
Double Bell Thrusters 25/40+/-
Push Ups
Pull Ups
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