11/23/15

Gpp- 

backsquat - 4x8 @ 75% wm last set is 8+ 3 min rests ,

25 alternating pistols to a all or box with 15/10 lb plate (buy in)

4 rounds

25 wallballs 20/14

10 squat clean thrusters 95/65

25 alternating pistols cash out

Coach J - 

GHD 3x10 Snatch - 70% x 3 x 5 Snatch High Pull - 85% (of snatch) x 4 x 5 Pause back squat - 65% x 5 x 5 Strict Pull ups 5x5

Comp- 

backsquat- @wm, 3x60, 3x67.5, 3x8x72.5 last set is 8+,

Row 2000 meters then

30 OHS 115/75

30 chest to bar pullups

Row 1000 meters

15 OHS 15 chest to bar pullups 135/95

row 500 meters

10 OHS 155/105

10 chest to bar pullups

 

Published on by crossfit reflexion.