Wednesday 10/22/14

CrossFit
Push Press
2×3 -choose weight-
3×2 -choose weight-

5 rounds for time:
7 Toes to Bar
14 Double Unders
7 Box Jumps 24/20
14 Steps Walking Lunge
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CrossFit Competitor
Push Press + Halting Jerk + Jerk
75% 1+1+1
80% 1+1+1
85% 1+1+1, 1+1+1
90% 1+1+1, 1+1+1, 1+1+1
Based on Push Press 1RM

Jerk
90% 3×1

For total reps:
Every 1:00 for 20:00
Odd min: 1 Power Snatches at 80%
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
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Weightlifting
Snatch
75% 2×3
80% 3×2

Clean + Jerk
75% 2+2, 2+2
85% 2+1, 2+1

Front Squat
85% 2×3
90% 2×2

Press
4×5 -choose weight-

GHD Sit-ups
4×10 -choose weight-