11/16/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

Power Snatch (1RM, percentages below)

EMOM Power Snatch

min 1: 50%

min 2: 60%

min 3: 70%

min 4-6: 75%, only 1 rep (2 minutes)

min 6-8: 80%, only 1 rep (2 minutes)

min 8-10: 1 rep at 85%

min 10-12: 1 rep at 90%

min 12-14: 1 @ 95%

min 14-16: 1RM for the day, if you feel good attempt higher than 100%

warmup External Shoulder rotator + Power Snatch tech work (No Measure)

warmup: External shoulder rotation plus power snatch tech work

WARMUP 500m row (No Measure)

Metcon (AMRAP – Rounds and Reps)

Max Effort Intervals, 16 min (8 sets)

1 Min on, 1 min off. Add total HPC

Sled Push 50 M (180# / 120# added to 60# sled)

then max hang power cleans (185/115)

**start half the group on the rest minute of first group