12.01.2014

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 (5 x [1+1+1] @ 80%; E2M)

B): Back Squat (8×3; @ 80%; E2:00)

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:00

A1: 20 WB

A2: Rounds Of:

10 K2E

10 Kb Swings [A]
Accumulate rounds together as a team.

Accessory

D): Metcon (Weight)

3x

A) Reverse Hyper – 25

B) Romanian Deadlift – 14

C) Kb/Db Press – 25
Use same weights as last week.

E): 2:00 Test – Air Squats (AMRAP – Reps)

AMRAP in 2:00

Air Squats

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