Monday, November 13 2017.

Monday, November 13 2017.

 

CrossFit:

 

STRENGTH -

1. Back Squat
5-5-5-5, all sets at 80% of 1RM.

2. Strict Press
5-5-5, all sets at 75% of 1RM.
 

 

WOD - For time, 14:00 cap.

90 DU / 270 Singles
30 Power Snatches [45/35] *Bar MUST reach below knees every rep.
70 DU / 210 Singles
25 Power Snatches [95/65]
50 DU / 150 Singles
20 Power Snatches [135/85]
30 DU / 90 Singles
15 Power Snatches [155/100]

 

 

 

GSP Body:

 

WOD - Every 2:00, 4 rounds
 

a. 12 Hang Power Cleans + 8 Burpees
b. 16/12cal Row
c. 30 Plate Situps
d. Max Laps *
e. Rest

* Score is total # of laps from all rounds.