Monday 11/24/14

CrossFit
For time in teams of 3:
400m Burden Run (45lbs Bar:  2 people touching bar at all times)
20 Shoulder to Overhead 135/95
40 Over the Box Jumps 20″
20 Power Clean 135/95
400m Burden Run
20 Clean & Jerks 135/95
40 Over the Bar Burpees
20 Front Squats 135/95
400m Burden Run
(one person works at a time)
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Halting Snatch
(add 10lbs/5lbs each set)

Power Clean + Push Press
75% 2+2
80% 1+1
85% 1+1
90% 1+1, 1+1, 1+1

For time:
30-30-30-30-30
Double unders (unbroken)

AMRAP 7:00
5 Box Jump 30/24
3 Bar Muscle-up
5 Front Squat 185/125
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Weightlifting
Snatch Pull + Snatch
75% 1+2, 1+2
80% 1+1, 1+1, 1+1, 1+1

Power Clean + Push Press
75% 2+2, 2+2
80% 1+2, 1+2, 1+2
Based on Push Press 1RM

Snatch Pull (slow controlled)
90% 5×3

Press (Behind Neck)
4×5 -choose weight-

Weighted Sit-ups
4×10 -choose weight

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.“