Friday, 092713

*Competitors Training tonight, Route 1 CrossFit; approx 6p. We are meeting at CFF @ 5:30p and carpooling. All are welcome

A. Power Snatch - TnG 3RM
B. Snatch High  Pull 3x3 @105% of your 1RM
C. 
2 min on clock
25 Calories AD
max burpees
rest 8 min x 4

Friday 081613

A. Snatch - Triple - NOT TnG - 15 min or so to hit heavy Triple

B. Snatch High Pull 3x3 @105%, rest 1:30

C. 

50 Wall Balls (20/14) - to rig target

30 T2B

40 wall Ball

25 T2B

30 Wall Ball

20 T2B

20 Wall Ball

15 T2B

10 Wall Ball

10 T2b

D. Accumulate 3:30 of L-Sit Holds

Monday, 07222013

New Squat Cycle Starts Today

A. Back Squat

1x10 @60%

1x8 @70%

1x6 @75%

1x4 @80%

B. Snatch Balance 5x2, rest 1:30

C. Snatch High Pull 3x3 @100%, rest 1:30

D. 10.8.6.4.2

Thruster (135/93)

Muscle Up (Girls - 7.5.4.3.2)