TUESDAY CROSSFIT 11/17/15
A. Every 90 seconds for 4:30 (3 sets), complete:
2 Mid-hang snatch high-pulls + 2 mid-hang muscle snatch
load at 40% of snatch 1RM
B. Every 90 seconds for 12 minutes, complete:
Clean and Jerk
set 1- 2 reps at 60% 1RM (start at 0:00)
set 2- 2 reps at 60% (1:30)
set 3- 2 reps at 60% (3:00)
set 4 2 reps at 65% (4:30)
set 5 2 reps at 65% (6:00)
set 6 1 rep at 70% (7:30)
set 7 1 rep at 70% (9:00)
set 8 1 rep at 70% (10:30)
C. Every 90 seconds for 4:30 (3 sets)
3 reps of snatch grip deadlift @ 110%
D. AMRAP x 10 minutes
50 Burpees
40 Kettlebell swings
30 Pull-ups
20 Box Jump Overs
10 wall walks
