11-12-13

11-12-13
 
WOD (Endurance WOD and Olympic Weightlifting below)
CrossFit Total
 
Endurance WOD
6 sets x 80 feet banded Sprints
then
4 RFR of:
60 seconds Strict Press
30 seconds Rest
60 seconds Deadlift at 50% of 1RM
30 seconds Rest
60 seconds Back Squat at 50% of 1RM
30 seconds Rest
 
Olympic Weightlifting
1.) Snatch From 2in Off Floor: 85%-90%/2*4 sets
2.) Snatch Pull To Hips (Elongate First Pull): When bar reaches hips stay over bar with shoulders: 85/3, 90/2, 95/2, 100/2: DEMO
3.) Mobility Work