9/7/15

 

GPP- 

Establish Back Squat Max -

If time allows ,

Not for time

1 set max strict pullups ,

2 sets of 5 strict pullups (can be singles) ,

3 rounds

25 goblet jump squats 53/35 #75

double unders

Coach J Oly - 

Back Squat - 70% x 10 x 3 Block (or hang) snatch (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3 Halting Snatch Deadlift (hip) - 80% (of snatch) x 3, 85% x 3 x 2 Snatch Balance - 65% x 3 x 2, 70% x 3 x 3

Comp - 

establish back squat max ,

15 min emom

a. 30 second overhead iso hold 165/115

b. 3 bar muscle up c. 15 ab mat situps ,

4 rounds

20 calorie row

50 foot overhead walking lunge 165/115

5 bar muscleups .

Published on by crossfit reflexion.