11.01.2014

Main – CrossFit

Warm-up

Snatch Warm-up (B) (No Measure)

5 High Hang Muscle Snatch

5 Snatch Balance

5 Drop Snatch

5 High Hang Snatch

5 Hang Snatch

5 1st Pulls

5 Snatch

Weightlifting

You may drop the bar between reps. Minimal misses.

A): Hang Snatch (Build to a 2rm; 15:00)

B): Hang Clean & Jerk (Build to a 2rm; 15:00)

Metcon

0:00: Metcon (Time)

4 RFT:

25 ft handstand walk

20 Wall Ball Shots 20/14

15 Knees to Elbows

10 Shoulder to Overhead 155/105

15:00: Metcon (Time)

4 RFT:

15 Kettlebell swings 70/53

15 Burpees

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