Monday 10/27/14

CrossFit
For time:
400m Run
50 Sit-ups
400m Run
50 Wall Ball Shots 20/14
400m Run
50 Kettlebell Swings 53/35
400m Run
50 Sit-ups
400m Run
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CrossFit Competitor
For load:
Every 1:00 for 15:00
Min 1-3: 1 Snatch at 70%
Min 4-6: 1 Snatch at 75%
Min 7-9: 1 Snatch at 80%
Min 10-12: 1 Snatch at 85%
Min 13-15: 1 Snatch at 90%

Power Clean + Push Press
70% 2+2
75% 2+2
80% 2+2
85% 1+1, 1+1
90% 1+1

Back Squat
80% 3×3

Seated Box Jump
10 attempts for max height
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Weightlifting
Snatch Pull + Snatch
80% 1+2, 1+2, 1+2
85% 1+1, 1+1, 1+1

Power Clean + Jerk
80% 1+2, 1+2, 1+2
85% 1+1, 1+1, 1+1

Clean Pull
100% 2×3
105% 3×3

Press (behind neck)
4×8 -choose weight-

Weighted Sit-ups
4×10 choose weight