Tuesday 9/1/15

CrossFit
5 rounds for load:
Turkish Get Up
(consistent increases. rest as needed)

5 rounds for total reps:
Thruster .66 bwt/.5 bwt
Pull-ups
(rest 3:00)
__________

Competitor 1
Every 1:00 for 15:00
1 Power Clean + 1 Push Press at 75%

Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1

For total reps:
Every 1:00 for 10:00
Odd min: 1 Ring Muscle-up + Ring Dips
Even min: 1 Strict HSPU + HSPU
(choose reps prior to start. unbroken)

3 rounds:
500m Row (at 2k pace)
(rest 1:00)
___________

Competitor 2
Every 1:00 for 15:00
1 Power Clean + 1 Push Press at 75%

Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1

For time:
30 Weighted Sit-ups 25lbs
30 Russian Kettlebell Swings 70/53
30 Toes to Bar
30 Russian Kettlebell Swings
30 GHD Sit-ups

AMRAP 20:00
400m Run
Ring Muscle-ups
___________

Weightlifting
Block Power Snatch
90% 1×1
85% 3×2

Block Power Clean
90% 1×1
85% 3×2

Snatch Push Press
4×4 -choose weight-

Barbell Situps
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-