Friday 2014.07.04

July 4, 2014

@ CrossFit Solid

Strength

Snatch
1 Power Snatch + 1 Snatch @ 65% x 2
1 Power Snatch + 1 Snatch @ 70% x 2
1 Power Snatch + 1 Snatch @ 75% x 2

35kg, 40, 40, 45, 45, 50, 50, 52.5, 55.

Overhead Squat
For time:
1×3 @ 90% — 65kg
1×6 @ 80% — 60kg
1×12 @ 70% — 50kg
1×15 @ 60% — 45kg (9/6)

5:45.

Evolution

Power Endurance Cycle
3 rounds:
AMRAP in 3:00 –
6 Bar MU C2B Pull-Ups
6 Sotts Press 65/95 [25kg]
6 Under/Overs Burpee – Jump Over Plate Stack (knee-high aka highest I could reliably jump over)
Rest 2:00

1+15, 1+13, 1+12.

Buy Out
1 Freestanding HSPU
5 Ring HSPU
10 Strict HSPU
15 Kipping HSPU

20:00 HS Walk practice
Revolver x3: Shoulder Tap
12, 10, 6 (28)
12, 5, 4 (21)
10, 6, 4 (20)

Evolution 2

Revolver x4: Burpee-Box-Jump

5, 5, 5 (15)
5, 5, 5 (15)
5, 5, 5 (15)
5, 5, 5 (15)
60.

Practiced burpee jump straight onto box with no shuffling. 12″ box (maybe a little taller? 16″? — these metric boxes are weird. Yeah, 40cm.)

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