Friday 10/16/15

CrossFit
5 rounds for load:
2 Snatch Push Press + 2 Overhead Squats
(start a round every 2:00)

With a partner for total reps + calories:
2:00 – Partner 1: Row / Partner 2: Push-ups
1:00 – Rest
2:00 – Partner 1: Push-ups / Partner 2: Row
1:00 – Rest
2:00 – Partrner 1: Assault Bike / Partner 2: Double unders
1:00 – Rest
2:00 – Partner 1: Double unders / Partner 2: Assault Bike
1:00 – Rest
2:00 – Partner 1: 20yrd Shuttle / Partner 2: Toes to Bar
1:00 – Rest
2:00 – Partner 1: Toes to Bar / Partner 2: 20yrd Shuttle
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Competitor 1&2
(Allow no more than 3:00 transitions between EMOMs)
For load:
Every 1:00 for 10:00
1 Jerk in Split + 1 Split Jerk
(add 10lbs/5lbs each set)

For load:
Every 1:00 for 10:00
1 Power Clean + 1 Push Press
(add 10lbs/5lbs each set)

For load:
Every 1:00 for 10:00
1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)

For load:
Every 1:00 for 10:00
1 Back Squat + 1 Jerk from Back
(add 20lbs/10lbs each set)

For load:
Every 1:00 for 10:00
1 Deadlift
(add 20lbs/10lbs each set)
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Weightlifting
*5:30p To make up for Closed Gym on Saturday
Block Snatch
85% 2×2
90% 3×1

Block Clean
85% 2×2
90% 3×1

Back Squat
Find 3RM
-then-
2×3 @ -10%