04.21.2014

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): 3 Position Snatch (12:00 – AHAP)

High Hang, Hang, & Floor

B1): Back Squat (3@60%, 3@70%, 3@80%, 3+@90%; rest :90)

Base off of 90% of max.

B2): Pull-ups (4×3 AHAP; rest :90)

C): Bent Over Row (4×3 AHAP; rest :90)

Metcon

Metcon (Weight)

OTM x 20
odd – 9 swings
even – 3 HSPU (strict)
3 HSPU (kip)

Skill

Rope Climb 1-1-1-1-1

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