Monday 6/19/17

CrossFit
2 rounds for time:
25 Bench Press (Bwt/.66 Bwt)
35 Pull-ups
45 Calories on the Assault Bike
(rest 10:00 between rounds)
_________________

Competitor 1
Snatch 
Build to a heavy set of 3
90% of heavy set 2×3

Snatch Pull
2×3 -choose weight-
3×2 -choose weight-

Back Squat
70% 1×3
80% 2×2
90% 3×1

5 rounds not timed:
15 Wall Ball Shots 20/14
100m Jog
15 GHD Sit-ups
100m Jog
15 Back Extensions
100m Jog
___________________

Competitor 2
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1  -choose weight-

Snatch 
Build to a heavy set of 2
90% of heavy set 2×2

Snatch Pull
4×3 -choose weight-

Front Squat
2×3 -choose weight-
3×2 -choose weight-

Not timed:
70 Calorie Row
30 GHD Sit-ups
50 Wall Ball Shots 30/20
30 Back Extensions
50 Wall Ball Shots
30 GHD Sit-ups
70 Calorie Row
____________________

Weightlifting
Pause Power Snatch + Snatch
85% 3(2+1)

Snatch Deadlift
4×4 -choose weight-

Front Squat
5×5 (@ last week’s 8rm)

4 rounds
15 DB Rows
AMRAP Push-ups

“Things done well and with a care, exempt themselves from fear.”
~William Shakespeare