Wednesday 8/17/16

CrossFit
With a partner for time:
5 Rope Climbs
100 Pull-ups
50 Calorie Row
100 Push-ups
50 Calorie Row
100 Sit-ups
50 Calorie Row
100 Steps Walking Lunge
5 Rope Climbs
(one person works at a time)
_______________
 
Competitor 1
For load:
Power Snatch (floating) 5-5-5-5-5
(make consistent increases)
 
For time:
10-20-30-40-50
Handwalk
Double Unders
 
“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
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Competitor 2
For load:
Power Snatch (floating) 5-5-5-5-5
(make consistent increases)
 
AMRAP 7:00
45′ Handwalk
15 GHD Sit-ups
45 Double unders
 
“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
 
Independent Session
30-50min Sustained Work at 70% MHR
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Weightlifting
Clean + Jerk
80% 2(2+1)
85% 4(1+1)
 
Clean Pull
3×3 -choose weight-
 
Back Squat
85% 3×2
90% 2×2
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
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“He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying.”
~Friedrich Nietzsche