Queen of the South American kingdoms.  Monalisa of Brasil. #gainzofthroneschallenge.

Thrusters
5 x 3 (ME)
*going from the racks

AMRAP 15:
6 Shoulder to Overhead 155/105 Fx: 115/80
12 Pull-ups
18 Alternating Pistols, Fx: Pistol Progression/ Reverse Lunge

We are so excited to bridge the gap of fitness and community through the Renaissance Periodization 90 Day Nutrition Challenge. As we come to the end of week 3 athletes are accomplishing Pop Up Challenge 1: Prep a meal for a teammate. Loving all of this. #RPstrength #90daychallenge#community #fitnessandnutrition #thewholepackage

5 x 3 (A: Heavier than High hang snatches)

5 x 2
2 Pausing Snatch Deadlift 85-95% of Strength
:03 at the top in mid hang position (shoulders slightly in front of the bar)

Farewell to young Dannie. For her journey will take her far far away to a realm known as…college. Stay fit young warrior. #gainzofthroneschallenge

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4 rounds of :45 work :15 rest (16:00)
Station 1: Banded Good Mornings
Station 2: Ball Slams*
Stations 3: Perfect Burpees
Station 4: Plank Hold
(Perfect Burpee=Air Squat-Kick back to Push Up-Feet to outside hands-stand)
*rotating stations

4 rounds:
400 m Run
10 Power Cleans 185/125, Fx: 135/95

Nuff said! #gainzofthroneschallenge

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Push Press:
5 x 3 (ME)

AMRAP 10:
10 KB Sumo Deadlift High Pulls 32/24, Fx: 24/16
10 Box Jumps 32/26 Fx: 24/20
10 Toes to Bar

Finisher: Superset
3 x 20 Hollow Rocks
3 x 10 Supermans

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Supreme Swag! #gainzofthroneschallenge

Partner WOD:
2000 m Row Buy in:
Then 3 Rounds:
20 Snatches 135/95, Fx: 95/65
20 OH Lunges 135/95, Fx: 95/65
20 Burpees over Rower
2000 m Row Cash out
*one athlete working at a time

RX+ Squat Snatches