Monday 11.23.15

DSC_0118

WARM-UP
PVC Mobility
2 Rounds of:
30 Double Unders
10 Air Squat
10 Sotts Press
10 PVC High Pulls

OLY
10:00 E2MoM of Snatch Complex
Power Snatch + Hang Power Snatch + OH Squat

METCON
3 RFT:
8 Front Squat
16 Ring Dips
8 Push Press
16 Pistols

E: 55/35#; Box Ring Dips; Single Leg Box Sit Stands
F: 85/55#; Thick Band Asst. Ring Dips; Rig Asst. Pistols
P: 115/75#; Thin Blue or red band Asst. Ring dips; Plate Asst Pistols
C: 135/95#

AP: Accumulate 100 Landmine Twists

image

About Nikki

CrossFit 1525 coach/owner
This entry was posted in WOD and tagged , , , , , , . Bookmark the permalink.