Wednesday 10/14/15

CrossFit
5 rounds for load:
1 Slow Clean Pull (:05) + 1 Clean + 1 Front Squat
(start a round every 2:00)

2 rounds for time:
400m Run
50 Air Squats
400m Run
50 Sit-ups
400m Run
50 Steps Walking Lunge
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Competitor 1
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Power Snatch (AK)
(add 10lbs/5lbs each set)

Clean Pull
90% 2×3
100% 3×2

For total reps:
Every 1:00 for 10:00
Ring Muscle-ups
(choose reps prior to start. unbroken)

For time:
21 Ring Dips
9 Power Snatches 115/75
15 Ring Dips
6 Power Snatches
9 Ring Dips
3 Power Snatches
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Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Power Snatch (AK)
(add 10lbs/5lbs each set)

Clean Pull
90% 1×3
100% 1×3
110% 2×2

AMRAP 7:00
7 Power Snatches 115/75
7 Ring Dips
7 Burpees

For time:
27 Calories on the bike
9 Ring Muscle-ups
21 Calories on the bike
7 Ring Muscle-ups
15 Calories on the bike
5 Ring Muscle-ups
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Weightlifting
Pause Clean
80% 2.1.2
85% 1.1.

Clean Pull
110% 4×3

Front Squat
80% 3×5
85% 2×4

Abmat Situps
AMRAP 1:30

Face Pulls
4×10 -choose weight-