pic courtesy of BoxRox.  Anyone else make these faces during 191?  Time to recover and get ready for 19.2!



Power Clean + Front Squat + Jerk




Sets start every 3 min

Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Our last time hitting our C&J complex for this cycle before we re-test our Oly 1RMs.  The %s increase, so be ready. Maintain good form throughout!


3 Rounds For Time:

10 Power Snatch (95/65)


10 OHS (95/65)

8 Alternating Pistols


Shoulder and legs will be taxed in this one.  Tight core position will help you grind through!


Scaling Options:

Bar weight -> 75/55 -> as needed

HPUs -> Pike Push Ups

video courtesy of Norcal CrossFIt


Pistols -> Banded Pistols** -> Pistols to stack of plates

For banded Pistols (video courtesy of WODStar)


Cool Down:

Couch stretch – 2 min per side


Banded OH stretch – 2 min per side

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