Saturday 1/25/14

CROSSFIT:
4 sets @90%:
10 db snatch tough
400m Row
rest 1:45
+
4 sets @90%:
10 kb swings tough
400m Row
rest 1:45
+
FLR on rings – accumulate 4 min

– break FLR as needed

SHE:
A. BS @20X1; 2,2,1,1,1; rest 2-3 min
B. Snatch; 2,2,1,1; rest 3 min (2s@90%, 1s@90%+, not Tng)
C. Amrap HR push up in 3 min
+
(compare to last week)

10 min amrap @open pace:
15 thruster (75#)
10 TTB
20 thruster (85#)
20 TTB
25 thruster (95#)
25 TTB
Amrap DU in remaining time

BEING:
A. snatch 2, 2, 2; rest as needed
+
13min cap (if completed amrap snatch 195/115#)
20 snatch 75/55#
10 T2B
15 snatch 95/65#
10 T2B
12 snatch 115/75#
10 T2B
9 snatch 135/85#
10 T2B
6 snatch 155/95#
10 T2B
3 snatch 175/105#
10 T2B

Notes:
– snatch doubles are to prep CNS – build per set
– record completed reps or time you finish workout + reps
– snatch can be power or full

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