Monday 12/15/14

CrossFit
AMRAP 1:00
Rope Climb

For load:
Power Clean 3-3-2-2-2
(rest as needed)

For load:
Bench Press 5-5-3-3-3
(rest as needed)

For load:
Overhead Squat 3-3-2-2-2
(rest as needed)

AMRAP 1:00
Rope Climb
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CrossFit Competitor
Snatch
85% 1×1
75% 1×2
85% 1×1
75% 1×2
85% 1×1
75% 1×2

Clean
85% 1×1
75% 1×2
85% 1×1
75% 1×2
85% 1×1
75% 1×2

5 rounds for total reps:
Strict Pull-ups
(rest :30)

AMRAP 6:00
7 Ring Dips
8 Wall Ball Shots 20/14
9 Box Jumps 24/20
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Weightlifting
Snatch
85% 1×1
80% 1×2
85% 1×1
80% 1×2
85% 1×1
80% 1×2

Clean Pull
110% 4×3

Back Squat
75% 2×3
85% 3×2

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

Strict Toes to Bar
3 sets for total reps