Wednesday 10/28/15

CrossFit
For load:
Every 1:00 for 10:00
1 Clean (full)
(add 10lbs/5lbs each set)

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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Competitor 1
Every 1:00 for 10:00
1 Power Snatch from blocks (BK) at 80%
(base on Power Snatch 1RM)

Clean Pull from deficit
90% 2×3
100% 2×2

For reps:
Every 1:00 for 10:00
1 Ring Muscle-up + Ring Dips
(choose reps prior to start. unbroken)

“Sort of Heavy Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 62/44
12 Strict Pull-ups
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Competitor 2
Every 1:00 for 10:00
1 Power Snatch from blocks (BK) at 80%
(base on Power Snatch 1RM)

Clean Pull from deficit
90% 2×3
100% 2×2

For time:
9 Ring Muscle-ups + 3 Ring Dips
7 Ring Muscle-up + 5 Ring Dips
5 Ring Muscle-ups + 7 Ring Dips
3 Ring Muscle-ups + 9 Ring Dips
(alternate rounds with a partner)

“Heavy Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 70/53
12 Weighted Pull-ups 25/10
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Weightlifting
Clean + Jerk
80% 1+1, 1+1, 1+1
85% 1+1, 1+1

Clean Pull
110% 4×3

Front Squat
80% 2×5
85% 3×4

AMRAP 1:30
Abmat Situps

Face Pulls
4×10 -choose weight-