Saturday 4/4/15

CrossFit Competitor
Team work on Worm

Every 1:00 for 10:00
Odd: 15′ Handwalk + 2 Strict HSPU + 3 Kipping HSPU
Even: 5 CTB Pull-ups + 3 Toes to Bar + 1 Bar Muscle-up

Power Clean + Clean + Thruster from blocks (below knee)
65% 3+3+3
70% 2+2+2
75% 2+2+2
80% 1+1+1, 1+1+1, 1+1+1
based on thruster 1rm

For time:
1 Legless Rope Climbs + 3 Rope Climbs

For time:
3 Rope Climbs + 1 Legless Rope Climb

For time:
10 Thrusters 135/95 + 30 CTB Pull-ups

For time:
30 Hang Power Clean 135/95 + 10 Strict HSPU

For time:
10 Ring Muscle-ups + 30 Ring Dips
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Weightlifting
Snatch
80% 2×2
85% 2×2
90% 2×1

Clean & Jerk
80% 2+2, 2+1
85% 2+1, 1+1
90% 1+1, 1+1

Back Squat
75% 3×3

GHD Situps
4×10 -choose weight-

“Great minds have purposes; others have wishes.“