Wednesday 9/30/15

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

For time:
50-30-10
Wall Ball Shots 20/14
Push-ups
Kettlebell Swings 53/35

For time:
30 Sit-ups
30 Toes to Bar
____________

Competitor 1
For load:
Every 1:00 for 10:00
1 Clean from blocks (BK)
(add 10lbs/5lbs each set)

Front Squat
90% 1×1
80% 1×3
95% 1×1
Establish 3RM
(rest as needed)

AMRAP 7:00
Ring Muscle-ups

For time:
1 Mile Run
____________

Competitor 2
For load:
Every 1:00 for 10:00
1 Clean from blocks (BK)
(add 10lbs/5lbs each set)

Front Squat
90% 1×1
80% 1×3
95% 1×1
Establish 3RM
(rest as needed)

For time:
30 Muscle-ups

For time:
1 Mile Run
_____________

Weightlifting
Pause Clean
75% 2.1.2.1.2.

Clean Pull
100% 4×3

Front Squat
75% 4×4