Monday 10/12/15

CrossFit
5 rounds for load:
3 Front Squats + 3 Back Squats
(start a rounds every 2:00)

For time:
40 Kettlebell Swings 53/35
20 Pull-ups
32 Kettlebell Swings
16 Pull-ups
24 Kettlebell Swings
12 Pull-ups
16 Kettlebell Swings
8 Pull-ups
8 Kettlebell Swings
4 Pull-ups
_______________

Competitor 1
Every 1:00 for 10:00
1 Close Grip Snatch
(add 10lbs/lbs each set)

Snatch High Pull + Snatch (floating)
65% 2+1
70% 2+1
75% 1+1
80% 1+1, 1+1, 1+1

For total reps:
Every 1:00 for 10:00
Odd min: CTB Pull-ups
Even min: Toes to Bar
(choose reps prior to start. unbroken)

5 rounds for time
1 Rope Climb
3 Bar Muscle-ups
5 Clean & Jerks 135/95
30 Double unders
_________________

Competitor 2
Every 1:00 for 10:00
1 Close Grip Snatch
(add 10lbs/lbs each set)

Snatch High Pull + Snatch (floating)
65% 2+1
70% 2+1
75% 1+1
80% 1+1, 1+1
85% 1+1

For total reps:
Every 1:30 for 9:00
5 Toes to Bar + 7 CTB Pull-ups + Bar Muscle-ups
(start every 1:30 with 20 Double Unders)

For time:
10 Rope Climbs
1 Mile Run
30 C&J 135/95
___________________

Weightlifting
Pause Snatch
80% 2.1.2
85% 1.1.

Floating Snatch Pull
95% 4×3

Back Squat
80% 3×5
85% 2×4

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

GHD Situps
4×10 -choose weight-