Friday 2/8/13

FITNESS
Four sets for times of:
Row 500 Meters
15 Burpees
20 Wall Ball Shots (20/14 lbs.)
Rest 5 minutes

PERFORMANCE
A. Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed
B. Five sets of:
Hang Snatch + Snatch
Rest as needed
Build over the five sets to a heavy set. You should be dropping the weight from the top of the hang snatch, and resetting for the snatch.
C. Clean & Jerk
Take 15-20 minutes to build to a heavy Clean & Jerk
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
D. CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
1 Squat Clean (165/110 lb)
1 Shoulder to Overhead (165/110 lb)
This was scored as two movements – the squat clean, and the shoulder to overhead. If you fail a shoulder to overhead, you can power clean the weight back up and jerk it – you don’t need to perform another squat clean.

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