02/16/2015

Main – CrossFit

(No Measure)

Alternating EMOM for 10:00

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex.

14 Split Jumps (each jump counts 1 rep)

Metcon (Time)

For Time.

5 Power Cleans 95/65#

10 Burpee Box-Jumps 24/20″

10 Power Cleans 95/65#

20 Burpee Box-Jumps 24/20″

4 Power Cleans 115/80#

10 Burpee Box-Jumps 24/20″

8 Power Cleans 115/80#

20 Burpee Box-Jumps 24/20″

3 Power Cleans 135/95#

10 Burpee Box-Jumps 24/20″

6 Power Cleans 135/95#

20 Burpee Box-Jumps 24/20″

(No Measure)

Or You Can Choose Helen. Instead of the running change out for a 500m Row

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups