Friday 10/23/15

CrossFit
5 rounds for load:
2 Overhead Squats (:03 pause)
(start a round every 2:00)

4:00 to complete:
400m Run
~then~
AMRAP with remaining time:
21 Double unders
15 Wall Ball Shots
9 Toes to Bar

(rest 2:00)

8:00 to complete:
800m Run
~then~
AMRAP with remaining time:
21 Sit-ups
15 Steps Walking Lunge (each foot)
9 Burpees

(rest 3:00)

4:00 to complete:
400m Run
~then~
AMRAP with remaining time:
21 Double unders
15 Wall Ball Shots
9 Toes to Bar
__________________

Competitor 1&2
Every 1:00 for 10:00
1 Power Snatch from blocks (BK) at 75%
(based on Power Snatch 1RM)

For load:
Every 2:00 for 10:00
1 Drop Snatch (:03 pause in bottom)
(add 20lbs/10lbs each set)

Every 1:00 for 10:00
1 Power Clean + 1 Push Press from blocks (BK) at 75%
(based on Power Clean + Push Press 1RM)

For load:
Every 2:00 for 10:00
1 Front Squat + 1 Pause Jerk (:03 pause in dip)
(add 20lbs/10lbs each set)

For load:
Every 1:00 for 10:00
1 Back Squat (:03 pause in bottom)
(add 20lbs/10lbs each set)
____________________

Weightlifting
Snatch
85% 1×2
90% 2×1

Clean + Jerk
85% 1+1, 1+1
90% 1+1

Back Squat
4×3 @ 90% of 3RM