Friday 11/13/15

CrossFit
Skill
Every 1:00 for 10:00
1 Clean & Jerk
(make consistent increase. movement priority)

2 rounds for total time:
Max L-Sit Hold
(rest 2:00)

“Donkey Kong”
21-15-9
Burpees
Kettlebell Swings 53/35
Box Jumps 24/20
________________

Competitor 1
Every 1:00 for 10:00
1 Power Snatch from a deficit at 70%
(based on Power Snatch 1RM))

Snatch
70% 2×2
2 Waves
75% 1×1
80% 1×1
85% 1×1

For load:
Every 1:00 for 10:00
1 Jerk Dip + 1 Jerk
(Add 10lbs/5lbs each set)

For time:
21-15-9
Back Squat 155/105
Kettlebell Swing 53/35
(bar starts from ground)
__________________

Competitor 2
Every 1:00 for 10:00
1 Power Snatch from a deficit at 70%
(based on Power Snatch 1RM))

Snatch
70% 1×2
75% 1×2
2 Waves
80% 1×1
85% 1×1
90% 1×1

For load:
Every 1:00 for 10:00
1 Jerk Dip + 1 Jerk
(Add 10lbs/5lbs each set)

For time:
21-15-9
Back Squat 185/125
Kettlebell Swing 53/35
(bar starts from ground)
__________________

Weightlifting
Testing!!!!

Snatch
85% 1×1
90% 1×1
95% 1×1
-PR-

Clean + Jerk
85% 1+1
90% 1+1
95% 1+1
-PR-