Friday, December 19, 2014

A. Snatch
Advanced: Find a daily 1RM in 20 minutes plus 1 set of doubles @ 15-20 LBS lighter.

intermediate:4 sets of 3 and all at the same weight. If you miss a rep, rest 45 sec and repeat. You must make 12 reps in total.

Beginner: hang power x 4 sets of 5. Go up in weight if you get the go ahead.

B. 4 Rounds
10 OHS 65/95 lbs
50 double unders
3/5 muscle ups
Rest 1 minute

No muscle up? Substitute with ring dips, bar dips or push ups
This one is from Outlaw CrossFit.