04.07.2014

Main – CrossFit

Warm-up

Snatch Warm-up (A) (No Measure)

8 High Hang Power Snatch (HHPSn)
8 Hand Power Snatch (HPSn)
8 Snatch 1st Pull (Sn1)
8 Power Snatch (PSn) + Overhead Squat (OHS)

Weightlifting

A): Snatch (12:00 – 3 1st Pulls + Snatch)

B1): Back Squat (7@50%, 7@60%, 7@70%, 7+@80%; rest :90)

Base off of 90% of max.

B2): Pull-ups (4×7 AHAP; rest :90)

C): Bent Over Row (4×7 AHAP; rest :90)

Metcon

Metcon (Weight)

OTM x 20
odd – 6 swings
even – 2 HSPU (strict)
2 HSPU (kip)

Skill

Rope Climb 1-1-1-1-1

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