11.27.19
CFE:
Long intervals:
6 rds:
Rd 1+2, 400m, 10 burpee box jumps (24/20)
Rd 3+4, 400m, 10 KB SDHP (75/53)
Rd 5+6, 400m, 10 DB snatch (50/35)
1 min rest after each round
Then:
50 bicep curls
50 OH tricep extensions
50 lateral raises
50 strict press
*Broken up into manageable sets
CrossFit
Squat snatch
- Work up to 5 singles
- @87.5-92.5%
Then ….
- Drop to 65% and do :
- one min of Mex rep power snatches
- -Rest one min-
- One min of max rep squat snatches
metcon:
6 rds on the 3 min:
- 20 abmat sit ups
- 10 hang power snatch 115/80
- 12 back rack alt lunges 115/80