140811


Main – CrossFit

Weightlifting

Back Squat (3 Reps at 80% of Training Max)

Back Squat (3 Reps at 85% of Training Max)

Back Squat (3+ Reps at 90% of Training Max )

Metcon

Metcon (Time)

Run 3 Laps
30 KB Swings (32/24kg)
Run 2 Laps
30 KB Swings
Run 1 Lap
30 KB Swings

*****KB Swings … fairly simple movement. Ensure you’re really popping your hips to bring the KB up. Arms must finish STRAIGHT overhead …any bent arms overhead will constitute a …. no rep. Lock out those elbows!

20:00 Cap

Extra

3 Position Snatch (Build to a heavy perfect set + 2 back off sets.)

Hi Hang Snatch + Low Hang Snatch + Snatch

Handstand (Accumulate 2:00 in a Chest to Wall Handstand)

Handstand Push-ups (50 Kipping for Time or 5:00 Max)

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