12.20.2014

Main – CrossFit

Warm-up

Snatch Warm-up (A) (No Measure)

8 High Hang Power Snatch (HHPSn)

8 Hang Power Snatch (HPSn)

8 Snatch 1st Pull (Sn1)

8 Power Snatch (PSn) + Snatch Balance (SNB)

Weightlifting

A): Snatch (12:00 to build to a Heavy Single)

B): Clean and Jerk (12:00 to build to a Heavy Single)

Metcon

30:00: Metcon (Time)

21-15-9-6-3 reps of:

Deadlifts 165/115

Under Overs 24″

50:00: Metcon (AMRAP – Reps)

AMRAP 10:00:

Burpee and Pull-up Ladder
2/2, then 4/4, then 6/6, etc

Continue until you hit 10 minutes

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