Monday the 3rd

1795744_10151904337322676_434579113_n_

O:

1) 7X1 Hang Snatch (just above knee) – work to a max for the day;

2A) 3X3 Snatch Grip BTN Push Press – heaviest possible, rest;
2B) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle.

S:

1a) 3X60 (seconds) Freestanding HS Hold – rest;
1b) 3X20 (steps) Overhead Walking Lunges – heaviest possible.

C:

10 rounds

7 C2B Pullups
7 Thrusters 95/65#

POST

Advertisements

1 Comment

Filed under Conditioning, crossfit, Oly, strength & conditioning, WOD

One response to “Monday the 3rd

  1. Tiffany

    1) 7X1 Hang snatch-max 95#

    2A) 3X3 Snatch Grip/push press 65#
    2B) 3X3 Snatch 1st Pull 125#

    S:
    1a) 3X60 3sec Freestanding HS Hold – rest;
    1b) 3X20 65# Overhead Walking Lunges
    C:
    10 rounds
    7 C2B Pullups
    7 Thrusters 65#
    14:26

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s