December 12, 2014

Friday

CrossFit Lite

Skill/Strength:
10 x 2 split jerk with 5 second hold on catch
 

MetCon:

Partner wod
100 Deadlift (95/65)
100 Russian kb swing (35/25)
50 S2OH (95/65)
40 Front squat (95/65)
200 Singles
100 Power snatch (45/35)
30 Ring Rows
30 Burpee


CFLR Programming
 

Skill/Strength:

10x1 heavy split jerk with 5 second hold on catch
 

Partner wod
100 Deadlift (135/95)
100 Russian kb swing (70/53)
50 S2OH (135/95)
40 Front squat (135/95)
100 DU
100 Power snatch (45/35)
30 Pull-up
30 Burpee

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