11.17.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

Then with an empty bar:

5 Snatch Deadlift [Pull]

5 Dude Pull

5 High Hang Snatch

5 Snatch

Weightlifting

Time to Increase your working max for your OLY lifts! Add 5-10# to your max, then take your percentages for you Snatch Complex.

A): Snatch Deadlift + High Hang Snatch + Snatch (5 x [1+1+1] @ 75%; E2M)

B): Back Squat (8×5; @ 65%; E1:10)

Metcon

C): Metcon (Time)

For Time:

21-15-9

Hang Power Snatch @ 95/65#

DU

Accessory

D): Metcon (Weight)

3x

A) Reverse Hyper – 15

B) Romanian Deadlift – 10

C) Kb/Db Press – 15
Add up to 20# to A and B, keep C fairly light. When in doubt, go lighter.

E): 2:00 Test – Box Jump 24/20″ (AMRAP – Reps)

AMRAP in 2:00

Box Jump 24/20″
Try to keep these all rebounding, and jumping in general. No step ups. This is a TEST. Make sure you are properly warmed up also. Take care of those lower legs!

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