9/14/15

As few sets as possible to get to 3 minutes of hanging iso scap hang ,

5 sets to work up to (hap) 3 rep front squat,

8 min to perform 150 wall balls

(each rep shy of 150 = 1 burpee berfore next workout begins)  

1 min rest

4 rounds

12 overhead medicine ball lunges (arms must be locked out)

8 burpees 

Coach J oly -  

  Back Squat - 73% x 10 x 3 (up wt on last set if you can - no failed reps)  Block (or hang) snatch (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)  Snatch Deadlift (hip) - 85% x 3 x 3  Snatch Balance - 70% x 3 x 5 (up wt on last 2 sets if you feel good)

Comp-  

20 min emom -

A. 3 front squat 275/180 mB. 3 bar muscleups ,

5 minute rest ,

15 min AMRAP

40 cals rower

40 wall balls 20/14

5 clean and jerk 205/145 

Published on by crossfit reflexion.