14
Dec
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