WOD 11082014

Main – CrossFit

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Strength

Hang Power Snatch (1)

15 minutes to find 1RM Full Snatch
-then-
3 @ 50%
3 @ 60%
3 @ 65%
2 (sets) x 2 (reps) @ 70%

(use percentage of full snatch 1RM)

Metcon

Metcon (Time)

10 Rounds
6 Pull Ups
6 Push Ups
6 Pistol Squats
*rest 30 seconds between rounds
*scaled pistol squats with 12 jumping lunges

Post Barbell Work

Behind The Neck Jerk

3 @ 50%
3 @ 60%
3 @ 65%
2 x 2 @ 70%

(% of best jerk 1RM)

Front Rack Lunge (10-10-10-10-10)

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