January 27, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Snatch

Take 10 Minutes to Load to 80% of 1 Rep Max Snatch.

Every Two Minutes for Ten Minutes:

1.1 @ 80% – Rest 5 Seconds

Metcon

Metcon (Time)

For TIme:

500 Meter Row

Three Rounds of:

10 Hang Power Snatch (135/95)

20 Front Rack Lunge (135/95)

Time Cap: 14 Minutes

————————————–

Rx+

10 Hang Squat Snatch (135/95)

20 OH Lunge

Competition Side Work

Metcon (Time)

Three Rounds for Time:

3/1 Strict Muscle Up

6 Mat Hand Stand Walk

9 Strict Toes to Bar

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