May 31, 2017
Strength:
A. Snatch (Squat Snatch)
5 @ 65%
5 @ 75%
3 @ 85%
*These Do Not have to be Touch & Go, but if you can at the lighter percentages try to. Goal is to hit all reps!
B. Bounding
Box Jumps (Focus on an explosive jump – use the arms and jump off both feet.)
1 x 30 @ 20″/18″
2 x 15 @ 24″/20″
2 x 10 @ 30″/24″
*Rest as needed between sets.
Metcon:
20 minute EMOM
Odd: Max Effort Wall Balls (20lb/14lb)
Even: Rest
COMPETITIVE CROSSFIT – 5:30pm
Snatch (Squat Snatch)
5 @ 65%
5 @ 75%
3 @ 85%
2016 Regionals Event 3 & 4
104 Wall Balls (20lb/14lb)
52 Pull ups
(6:00 cap)
1:00 Transition
4 Rounds of:
28 Pistol Squats
15 Power Cleans (115lb/80lb)
(10:00 cap)
Rest 5:00
For Time:
40 Calorie Row
30 Calorie Assault Bike
20 Calorie Ski Erg