02.09.2015

Main – CrossFit

Warm-up

*Monster walk band series

*10 Goblet Squats W/ Blue Band

*3x

3/3/3 Snatch Press W/ PVC

6 Steps Duck Walk

*Then with an empty bar:

3 Snatch Pull

3 Dude Pull

3 Power Snatch

3 Hang Snatch

3 Snatch

Weightlifting

A): 2 Power Snatch + Snatch (EMOM x 10:00; 2 PSn + Sn; @ 60%+)

Base off of your Heaviest Snatch

B): Back Squat (60/70/80%x3+; E2M)

Last set go for max reps, leaving 1-2 in the tank.

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 11:00

30 DU

20 Air Squats

10 KB RSwings @ 53/35#

Skill Development

D): Metcon (Time)

NOT FOR TIME! Focus on the movements.

Skill Dev.

10 MU Transitions

10 C2B

10 Ring Dip

10 Ring Swing Toe Taps

10 Strict MU

10 HSPU

:20/:10×8 Hollow Rock

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s