11.24.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

6 Steps Overhead Duck Walk

Then with an empty bar:

5 Snatch Deadlift [Pull]

5 Dude Pull

5 High Hang Snatch

5 Snatch

Weightlifting

A): Snatch Deadlift + High Hang Snatch + Snatch (2 x [1+1+1] @ 75%; 3 x [1+1+1] @ 80%; E2M)

B): Back Squat (8×4; @ 72.5%; E1:40)

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:00

8 Box Jump 24/20″

8 OHS 95/65#

Accessory

D): Metcon (Weight)

3x

A) Reverse Hyper – 20

B) Romanian Deadlift – 12

C) Kb/Db Press – 20
Use same weights as last week.

E): 2:00 Test – Wall Ball 20/14# (AMRAP – Reps)

AMRAP in 2:00

Wall Ball 20/14#

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