Thursday 10.8.17

CrossFit Snatch Every 2 minutes for 6 sets (12 minutes) 2 sets of 5 reps @ 70% of 1RM 2 sets of 3 reps @ 75% 2 sets of 1 rep @ 80%

Efficiency 1 set of 9 touch-and-go reps @ 52.5/35kg Rest 30 seconds 1 set of 7 touch-and-go reps Rest 15 seconds 1 set of 5 touch-and-go reps *must be a weight you can recycle, no breaking or resetting grip

For time

300m run

then

5 rounds

3 wall walks 7 power snatch @ 42.5/30kg 15 abmat sit ups

then

300m run

------------------------

Conditioning EMOM 20 Even: 15/10 cal row Odd: 1 clean & jerk @ 52.5/35kg *increase C&J by 1 rep every round

6 sets AMRAP 90 seconds 5 toes to bar 8 hang clean & jerk @ 60/42.5kg Max cal row/AB in remaining time

Rest 90 seconds between sets

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