Monday 12/5/14 – Competition

Note: Due to Ehren and Lindsay attending the Australian and New Zealand CrossFit regional competition there will be no Olympic Weightlifting class on Thursday night. All other classes, from Thursday to Monday, and open gym times will go ahead as scheduled. The gym will not be open outside of class and open gym time. Contact us if you have any questions.

A.
Three rounds for time of:
50 Double-Unders
12 Alternating Pistols

B.
Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

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