Top Speed Athletics – 15Dec16

CrossFit Reality – CrossFit Teens

Weightlifting

A: Snatch (1×1 @ 95% then drop to 50% for a 3×5,10,15)

3×5,10, 15 =

1×5 TnG Snatch @ 50%

1×10 TnG Snatch @ 50%

1×15 TnG Snatch @ 50%

B: Back Squat (1×1 @ 95% then 2×5 drop set – 45/-35/-25lbs)

-45lbs if 90% is above 300lbs

-35 if 90% is between 200 and 299lbs

-25 if 90% is between 100 and 199lbs

Metcon

Metcon (Time)

3 Rounds – 8min Cap

4 Push ups

6 Snatch, 65/45

8 Burpees
RX+

3 Rounds

4 Deficit HSPU, 5″

8 Snatch, 135/95lbs

12 Burpees