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Sunday April 26, 2015

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CrossFit
Competitive
A. Back Squat
Work up to 85 or 90% for 2 reps

B. Rounds in 10 min
10 Sumo Deadlift High Pull 95/65lbs
10 Overhead Squat 95/65lbs
10 Chest to Bar Pull Up

Fitness
A. Back Squat
Find a heavy 2reps executed with upright posture and full range of motion.

B. Rounds in 10 min
10 Sumo Deadlift High Pull
10 Front Squat
20 Jumping Pull

Weightlifting
Power Snatch (% of your 1RM Power Snatch)
5 Reps EMOM x 5 min (70%)
3 Reps EMOM x 5 min (80%)
1 Rep every 0:30 x 5 min (85%)
1 Rep every 0:30 x 5 min (85%+)
5 Reps EMOM x 5 min (70%)
% are a guidelne recommendation of how heavy to be. NO MISSED REPS!!!!!
*Increase the weight each 5 min, the last 5 min should be at the same weight as the first 5 min.

**Switch to Full Snatch to complete the singles if you need to!!

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