02.16.2015

Main – CrossFit

Warm-up

*Monster walk band series

*5 Goblet Squats W/ 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): Power Snatch + Snatch (EMOM x 10:00; PSn + Sn; @ 70%+)

Base off of your Heaviest Snatch

B): Back Squat (65/75/85%x2+; E2M)

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

Metcon

For Time:

C): Metcon (Time)

100 DU

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (Time)

100 DU

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

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