Monday 9/21/15

CrossFit
Deadlift
Work to a heavy set of 2
90% of heavy set for 1.1.1.1.1 (rest :20 between reps)
80% of heavy set for 1.1.1.1.1 (rest :10 between reps)
(full recovery between sets)

For time:
200m Run
400m Run
200m Run
400m Run
200m Run
400m Run
200m Run
(alternate with a partner)
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Competitor 1
Every 1:00 for 10:00
1 Pause Power Snatch (BK)
(add 10lbs/5lbs each set)

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

For total reps:
Every 1:00 for 10:00
Odd min: 2 Strict HSPU + HSPU
Even min: 2 Bar MU + CTB Pull-ups
(choose reps prior to start. unbroken)

5 rounds for time:
7 Overhead Squats 115/75
21 Double unders
7 Toes to Bar
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Competitor 2
Every 1:00 for 10:00
1 Pause Power Snatch (BK)
(add 10lbs/5lbs each set)

Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1

For total reps:
Every 1:00 for 14:00
Odd min: Strict Handstand Push-ups
Even min: Bar Muscle-ups
(start every minute with 20 double unders)
(choose reps prior to start. unbroken)

For time:
21-15-9
Overhead Squat 135/95
Box Jump 24/20
Toes to Bar
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Weightlifting
Snatch
75% 4×1

Clean + Jerk
75% 1+1, 1+1, 1+1, 1+1

Back Squat
75% 3×2