Monday 9/14/15

CrossFit
Deadlift
Work to a heavy set of 3
90% of heavy set for 2×2
80% of heavy set for 2×3

AMRAP 15:00
200m Run
3 DBall Over The Shoulder 150/80
1 Rope Climb
3 Wall Walks
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Competitor 1
Every 1:00 for 10:00
1 Snatch High Pull + 1 Power Snatch at 70%
based on power snatch 1RM

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

Back Squat
70% 2×3
75% 2×2
80% 1.1.1.1.1 (rest :10 between reps)

For total reps:
Every 1:00 for 10:00
Odd min: 3 DBall Over the Shoulder 150/80
Even min: 1 Ring Muscle-up + Ring Dips
(choose reps prior to start. unbroken)
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Competitor 2
Every 1:00 for 10:00
2 Snatch Push Press + 1 Overhead Squat
(add 10lbs/5lbs each set)

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

20 rounds for time:
1 Toes through rings + 1 Muscle-up + 1 Ring Dip
(each round must be completed unbroken)

5 rounds for time:
200m Run
5 Back Squats 225/155
10 Kettlebell Swings 53/35
~then~
35 Bar Facing Burpees
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Weightlifting
Snatch
85% 4×1