Friday the 29th

games2012_midday3_rotator

I.
30 Band Pull-Aparts
30 Air Squats
30 Light Push Press

II.
Snatch Speed Ladder
Complete each round until you fail to meet the time cap

1st Round
(For time)
1 squat snatch (135/95#)
1 squat snatch (140/100)
1 squat snatch (145 /105)
1 squat snatch (155/110)
1 squat snatch (160/115)
Time Cap 3 minutes

2nd Round
(For time)
1 squat snatch (165 /120)
1 squat snatch (170/125)
1 squat snatch (175/130)
1 squat snatch (180/135)
1 squat snatch (185/140)
Time Cap 4 Minutes

3rd Round
(For time)
1 squat snatch (190/145)
1 squat snatch (195/150)
1 squat snatch (200/155)
1 squat snatch (205/160)
1 squat snatch (210/165)
Time Cap 5 minutes

III.
“Deadlift-Pistol-Double Under”
AMRAP (9)
7 Deadlifts 225/165#
100m Sprint
14 Alternating Pistols
21 Double Unders
100m Sprint

IV.
2011 Games
ME L-Sit Hold
1st Attempt is your score, feel free to play with more attempts afterwards

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Filed under amrap, crossfit, fitness, metcon, Olympic Weightlifting, strength & conditioning, WOD

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