7/23/15

30 min emom

A. 40 double unders

B. 5 dips (box, bar , ring)

C. 5 thrusters 115/75

Coach J Oly  

above knee snatch - 3x48, 3x53 ,

midhang snatch - 3x59, 2x64, 2x70 ,

snatch - 3x73, 3x73, 2x76,

4 sets of 1 @ 85%

,snatch panda - 5 sets of 3 @ 97% ,

clean lift off - 4 sets of 3 @ 97%

Comp - 

Rule of 4 -

4 clean and jerks 185/125

4 strict toes to bar

4 double kb thrusters 70/53

4 bar mu 

 

Published on by crossfit reflexion.