15
Feb
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