Warm up
2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats
Clean & Jerks
Part A (~7-8 min)
Muscle clean & press - 4x3
Part B
In 6 min, build up to a single power clean and jerk of ~80%
Then, at 6 min, every 90 sec for 4 rounds:
3 power clean & jerks at 60%
Crossfit Hero WOD "Laura"
21 min partner AMRAP:
30 cal row
20 burpees over the rower
10 power cleans 155/105 lbs
Note: One partner working at a time, split as desired.
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida. Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.
EVF360
Part A
5 rounds for time:
9 double DB hang power clean and jerks 50/35 lbs
30 ft. broad jumps
--rest 30 sec between each round
Time cap: 15 min
Part B
21 min partner AMRAP:
30 cal row
20 burpees over the rower
10 double KB cleans 24/16 kg
Note: One partner working at a time, split as desired.
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida. Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.