CrossFit 092717

By: 0

Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s

15 Cal Row/Bike/Ski-erg

10 Plate Victory Raises

10 PVC OHS

20s OH Distraction

2 RDs

5 BB Muscle Snatch

5 BB Snatch Balance

Weightlifting

Perform the following complex at the designated percentages:

1 Snatch + 1 OHS

1+1 @ 70% of Snatch

1 + 1 @ 75% of Snatch

1+ 1 @ 80% of Snatch

*focus on being comfortable in the bottom of the OHS while receiving the Snatch

Snatch + OHS (1 + 1 @ 80%)

WOD

Metcon (Time)

1000m Row

50 Wall Ball

10 Rope Climbs

L1: 14/12# Medball, 20 pull 2 Standing or Strict Pull Ups

Rx: 20/14# medball

Rx+: 30/20#, Legless RC

*14 Min Time Cap