Tuesday 11.7.17

 Oscar R.

Oscar R.

Strength:
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch + Hang Snatch @ 60%
Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%

*Athletes New to Snatch and/or CrossFit:
Every 2 min for 16 min (8 sets):
3 Hang Power Snatch

WOD:
AMRAP 4:
35/25 Assault Bike cals
Max Burpee Bar Muscle-Ups
Sc: Burpee Chest-to-Bar Pull-Ups/Ring Rows

Rest 4 minutes, and then…

AMRAP 4:
500m Meter Row
Max KB Swings (53/35)
Sc: >35

Rest 4 minutes, and then…

AMRAP 4:
400 Meter Run
Max Rope Climbs (15′)
Sc:  Rope Lowers

Score:  3 scores. 

Mandi Reading