Workout, Happening, and Updates at Crossfit 4551

Every 2mins x 12rds – for load: A) Muscle snatch5-5-5-5 B) Power snatch3-3-3-3 C) Overhead

“Mikko’s Triangle” Individually or in pairs complete the following, Every minute on the minute for

“Ignite” On an 18min clock perform, 21-15-9 Reps for time:Thrusters, 42.5kg (30kg)Lateral burpees over the

“Euro Step” 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps for time:Bench press, 60kg (42.5kg)Alternating box step-ups, 24″ (20″) Rx’d+ =

Every 4mins x 8rds for load and reps:2 Deadlifts -Reps must be touch and go.

A) Every 2mins x 6rds:Weighted pull-ups – pronated grip:5-3-1 Weighted pull-ups – supinated grip:5-3-1 -Strict

“Double Snatcher” As many rounds as possible in 20mins:2 Calorie row or Ski2 Dumbbell snatches,

Start a new round every 3mins x 9rds:Back squats10-5-3-1-1-1-3-5-10 *Perform a max rep effort of

“Gizzy” For time:13-11-9-7-5 reps:Deadlift 125kg (85kg)Knees to elbows Rest 1:1 13-11-9-7-5 reps:Split jerk, 84kg (55kg)Burpee

“Blood Diamond” A) 5 x 1min Rounds – reps:10 (7) Calorie echo bikeMax reps, Kettlebell

“Kelly” 5 Rounds for time:Run 400m30 Box-jumps, 24″ (20″)30 Wallball shots, 9kg to 10ft (6kg

Complete one set every 2mins: A) Press1-1-1-1-1 B) Push press2-2-2-2-2 C) Push jerk3-3-3-3-3 -From the