Friday 2.6.17

CrossFit Bench Press Build to a 3 rep max in 12-15 minutes Rest as needed

Strict or weighted chin ups (supinated grip)

4 sets of 5 reps

Rest 90 seconds between sets

*if performed weighted, build small as you go

On an ascending ladder of 3, 6, 9, 12 etc... AMRAP 9 3 wall balls @ 9/6kg 3 kettlebell swings @ 24/16kg 3 burpees

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Olympic Lifting

Snatch

In 12 minutes, establish a heavy set of the complex 1 snatch balance + 1 overhead squat

In 12 minutes, establish a heavy set of the complex 1 halting snatch deadlift + 1 snatch pull *halting snatch deadlift = 1 second pause at the mid-shin, below knee, above knee, and mid-thigh

In remaining time, establish a heavy set of the complex 2 snatch high pull + 1 squat snatch

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