CrossFit 113018

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

15 Cal Row, Bike or Ski-Erg

10 DB Single Arm Dead Lift High Pull (5 ea. Arm)

10 Monkey Squats

8 Banded Rows

10 Push Up to Pike

30s Banded OH Distraction ea. Arm

Weightlifting

15 Min EMOM:

2 Squat Snatch

Min 1-3: 60%

Min 4-6: 65%

Min 7-9: 70%

Min 10-12: 75%

Min 12-15: 80%

*Percentages are based off of max Snatch.

*You may reset between reps

Squat Snatch (3 x 2)

WOD

Metcon (Time)

3 RD’s:

21 Wallball (20/14#)

14 Handstand Push Ups

7 Dead Lifts (225/155#)

L1: 14/10# Wall Ball, DB Shoulder Press 35/20#, Dead Lift @ 155/115#

Rx: As Written

Rx+: CrossFit Open HSPU Standard, Dead Lifts @ 315/225#

*12 MIN TIME CAP*