Saturday, 2-21-15
30 Back squats 135/95
20 Pull-ups
10 Snatches 135/95
30 Front squats 115/75
20 Pull-ups
10 Snatches 115/75
30 Overhead squats 95/45#
20 Pull-ups
10 Snatches 95/45#
EMOM stop and do 2 Man Maker 35/25
30 Back squats 135/95
20 Pull-ups
10 Snatches 135/95
30 Front squats 115/75
20 Pull-ups
10 Snatches 115/75
30 Overhead squats 95/45#
20 Pull-ups
10 Snatches 95/45#
EMOM stop and do 2 Man Maker 35/25
Strength/Skill – Snatch pull, Hang snatch (below the knee), Snatch balance x 5 For time: 60 Dumbbell snatch 70/45 50 Pistols 40 Burpee Box Overs
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 3 Position Snatch Grip High Pulls 5 Sets 80% of 1 RM 12 min AMRAP 5 ground to overhead (135#/95#) 10 floor wipers (135#/95#) 15 lateral bar jumps
14 min E2MOM 5 Strict Press For time: 25 Wall Balls 20/14 30 Ground to Overhead 115/85 25 Wall Ball 20 Ground to Overhead 25 Wall Ball 10 Ground to Overhead *12 min Cap*
Strength/Skill – Snatch Push Press + Overhead Squat – 70% (of Snatch)x4+2, 75%x3+2, 80%x3+2, 85%x3+1, 3+1RM 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg Demo 10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg 200m Run 20 K.B.S.D.H.P 24/16 kg
14 Min EMOM- 1- 20 Med Ball Twists 20/14 2- 20 Hollow Rocks 8 RFT- 25′ Walking Lunge w/ 2KB 53/35 100′ Shuttle Sprint
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift