Wednesday 9/16/15

CrossFit
Bench Press
Work to a heavy set of 3
90% of top set for 3×2
80% of top set 2×3

For total reps:
Every 1:00 for 10:00
Odd min: Toes to Bar
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)

For time:
50 Double unders
30 Box Jumps 24″/20″
10 Burpees to a plate (45lbs)
20 Box Jumps
20 Burpees
10 Box Jumps
30 Burpees
50 Double unders
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Competitor 1
Barbell Cycling
Set 1
10 C&J with three position descent
Set 2
5 C&J 3 Position descent + 5 C&J Fast
Set 3
10 C&J Fast

Clean Pull + Clean + Front Squat from blocks (BK)
75% 1+1+1, 1+1+1
80% 1+1+1
85% 1+1+1, 1+1+1

For time:
Rope Climb 1-1-1-1-1
(alternate reps with a partner)

For total time
3 rounds for time:
7 Back Squats 185/125
14 Russian Kettlbell Swings 70/53
~then~
35 Bar Facing Burpees
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Competitor 2
Barbell Cycling
Set 1
10 C&J with three position descent
Set 2
5 C&J 3 Position descent + 5 C&J Fast
Set 3
10 C&J Fast

Clean Pull + Clean + Front Squat from blocks (BK)
75% 1+1+1, 1+1+1
80% 1+1+1
85% 1+1+1, 1+1+1
90% 1+1+1

For time:
1 Legless Rope Climb
2 Rope Climb
1 Legless Rope Climb
2 Rope Climb
1 Legless Rope Climb
(alternate sets with a partner)

AMRAP 10:00
6 Power Snatch 95/65
12 Pull-ups
24 Double unders
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Weightlifting
Clean + Jerk
85% 1+1, 1+1, 1+1, 1+1

Clean Pull
110% 4×2

Front Squat
85% 4×2

Face Pulls
4×10 -choose weight-

Abmat Situps
AMRAP 1:30