05.12.2014

Main – CrossFit

Warm-up

(No Measure)

Hip Activation
*Forward & Back Penguin Walk
*Forward & Back Skier Walk
*Left & Right Monster Side Step

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): Power Snatch + OHS + Snatch (12:00 – :02 Pause in the bottom)

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

Base off of 90% of max.

C1): Pull-ups (4×7 AHAP; rest :90)

C2): Bent Over Row (4×7 AHAP; rest :90)

Metcon

Metcon (Weight)

EMOM x 10:00
3 HSPU (strict) @31X1
3 Power Snatch @ 65% of complex

Skill

Every :90
A1) Swing 10-10-10-10-10 [HVY]
A2) Rope Climb 1-1-1-1-1

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