11.22.2014

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

A): Snatch From Blocks [Above Knee] (Build to a 3rm; 15:00)

B): Clean & Jerk From Blocks [Above Knee] (Build to a 3rm; 15:00)

Metcon

C): Metcon (Time)

For Time

5-3-1

Deadlift @ 365/255

Strict C2B

7-5-3

Deadlift @ 315/225

C2B

9-7-5

Deadlift @ 265/185

Strict Pull Up

11-9-7

Deadlift @ 225/155

Pull Ups

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