Monday 10/19/15

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

“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
____________

Competitor 1
Every 1:00 for 10:00
1 Snatch Push Press + 1 Drop Snatch
(add 10lbs/5lbs each set)

Snatch
70% 1×2
75% 1×2
80% 2×1
85% 3×1

For load:
Every 1:00 for 10:00
Odd min: 5 Power Snatches (T&G)
Even min: 7 Toes to Bar
(start every 1:00 with 20 Double Unders)

For time:
40 Russian Kettlebell Swings 70/53
20 Pull-ups
32 Russian Kettlebell Swings
16 Pull-ups
24 Russian Kettlebell Swings
12 Pull-ups
16 Russian Kettlebell Swings
8 Pull-ups
8 Russian Kettlebell Swings
4 Pull-ups
_______________

Competitor 2
Every 1:00 for 10:00
1 Snatch Push Press + 1 Drop Snatch
(add 10lbs/5lbs each set)

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

For load:
Every 1:00 for 10:00
Odd min: 5 Power Snatches (T&G)
Even min: 7 GHD Sit-ups + 7 Burpees

For time:
40 Russian Kettlebell Swings 70/53
10 Bar Muscle-ups
32 Russian Kettlebell Swings
8 Bar Muscle-ups
24 Russian Kettlebell Swings
6 Bar Muscle-ups
16 Russian Kettlebell Swings
4 Bar Muscle-ups
8 Russian Kettlebell Swings
2 Bar Muscle-ups
~then~
120 Double unders
_______________

Weightlifting
Pause Snatch + Snatch
Work up to heavy 1+1
-then-
3x (1+1) @ -10%

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-