04/01/15

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Snatch (7 x 1 (From the Knee))

C: Clean (5 x 1 (From the Knee))

D: Split Jerk (5 x 1 (From the Rack))

Extra Work

E1: Paused Clean First Pull (4 x 3 )

3 count pause at knee @ 110% of max

E2: Strict Pull-ups (4 x Max Effort )

No kipping allowed

Conditioning

F: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, viagra 60mg 53# / 35#
12 Pull-ups