Tuesday 08-02-2016

9
Aug

Tuesday 08-02-2016

CrossFit

Lift

Snatch

“Life”:  Every 2 min x 20 min-2 Hang Power Snatch + 3OHS

“Fitness”: Every 2 min x 20 min-1 Snatch (increasing load)

Metcon

6 min AMRAP

6 Snatches (155/105)(135/95)/12 Alternating DB snatches (25/15)

30 Double-Unders/30 Lateral Jumps

Accessory

3 sets: Inclined Chest Supported Row x 10/Ring Inverted Rows x 10/Weighted Sit-Ups x 10

CrossFit Core

Warm-Up

Every 3 mins x 12 mins:  10 KB Prisoner Lunges ea leg/15 Mountain Climber Burpees/30 ft Duck Walk

Lift

Front Squat @90% 1RM: 2 reps every 2 min x 12 min

Rest 2 min, then max unbroken reps @70% 1RM

Metcon

Partnered Tabata (20 sec work/10 sec rest) x 10 min

Alternate between Deadlift (185/135)(155/115)(135/95) & T2B (V-ups)

Score is lowest round of deadlifts + lowest round of T2B (V-ups)

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