7/20/15

Back squat  

3 sets 3+ 80,85,90% 

5 rounds  

20 wall balls

20 kb deadlifts 53/35  

30 sec l sit hang with med ball  

200 m run  

Coach J Oly 

muscle snatch - 3x40, 3x45 ,

snatch + high hang snatch - 3x51, 2x56,2x62 ,

snatch - 3x65, 3x65, 3x70,1x73, 1x75, 1x78, 1x78 ,

snatch lift off - 5 sets of 3x90 ,

natch balance - 4 sets of 3x78

Comp 

5 sets of 3 snatch press from hole (light)

5 sets of 3 heavy as possible pullups 

5 rounds

30 calorie row

5 full snatch 155/105

7 chest to bar pullups

Published on by crossfit reflexion.