05.19.2014

Main – CrossFit

Warm-up

Snatch Warm-up (A) (No Measure)

8 High Hang Power Snatch (HHPSn)
8 Hang Power Snatch (HPSn)
8 Snatch 1st Pull (Sn1)
8 Power Snatch (PSn) + Snatch Balance (SNB)

Weightlifting

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

B): Back Squat (5@55%, 5@65%, 5@75%, 5+@85%; rest :90)

Base off of 90% of max.

C1): Pull-ups (4×5 AHAP; rest :90)

C2): Bent Over Row (4×5 AHAP; rest :90)

Metcon

Metcon (Weight)

EMOM x 10:00
3 HSPU (strict) @31X1
3 Power Snatch @ 65% of complex
Try to add a deficit to the HSPU

Skill

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

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