Sunday the 29th (@1100)

1882

I. 
1.Shoulder Prep Circuit
b. 3 x 5 BB high hang squat snatch

II.Snatch Complex 5×2 @ 75% of 1RM OHS
(squat snatch – OHS – hang squat snatch – OHS)

III. 
3 Rounds
20 Alternating pistols
16 Push-ups
Rest 1 minute

IV. choose TWO of the following:

IVa. 
AMRAP 5 minutes
DB snatch 70/50#

IVb.
Row 600m
Run 800m
Row 400m
Run 400m
Row 200m

IVc. 
Touch and go deadlift 1×5 @75%

IVd.
AMRAP 7 minutes
2 Muscle-ups
3 Muscle-ups
4 Muscle-ups
All sets must be separate and unbroken to count.

Advertisements

Leave a comment

Filed under amrap, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning

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