Thursday, October 12th 2017

Crossfit

A) snatch pull + hang snatch + snatch. Go every 2 minutes for 7 rounds.

*Start around 65-70% of 1RM snatch

B) 21-15-9

overhead squat (115/75lb)-pullup

C) 3 rounds for quality of

20 hollow rocks- 10 abmat glute ham raises

Rx-Plus

135/95lb and chest to bar pull-ups

Metcon Class 

30 minute EMOM:

1) 5 kb sumo deadlift high pulls + 10 american kb swings

2) 30-60 double unders

3) 10-12 single arm kb thrusters (5-6 left/5-6 right)

4) Row 10-20 calories

5) rest

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