WOD 19082014

Main – CrossFit

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Olympic Lifting

Snatch High Pull

warm up and work in sets of 3reps building up to 80% of 1RM Snatch/Power Snatch
-then-
3 x 3reps @ 80%

Strength

Front Rack Lunge (5-5-5-5-5)

warm up then use first two sets to find a heavy set for 5 reps
-then-
3×5 at heavy weight

5 reps each leg. 10 steps total

Metcon

Helen (Time)

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

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