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06.02.2014

Main – CrossFit

Warm-up

Snatch Warm-up (B) (No Measure)

5 High Hang Muscle Snatch
5 Snatch Balance
5 Drop Snatch
5 High Hang Snatch
5 Hang Snatch
5 1st Pulls
5 Snatch

Weightlifting

A): Snatch (12:00 – 1RM)

*No more than 3 misses

B): Back Squat (1-1-1-1-1-1-1; rest 2:00)

Hit a set every 1:30.
10 @ 30%
8 @ 40%
6 @ 50%
4 @ 60%
2 @ 70%

Metcon

50 HSPU For Time (Time)

For Time:
50 HSPU

Skill

Every :90
A1) Swing 10-10-10-10-10 [HVY]
A2) Rope Climb 1-1-1-1-1

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