Thursday 08.10.17

Warm Up:
Thoracic Mobility over medicine ball
then
3 Steady Rounds
:45 sec Goblet Squat Hold
15 Calorie Row

Strength:
2016 Regionals Snatch Pyramid
10 Squat Snatch
8 Squat Snatch
6 Squat Snatch
4 Squat Snatch
2 Squat Snatch
11 Minute Cap

E:55/35# for 10/8; 65/45# for 6/4; 75/55# for 2 – must be full snatch
F: 55/35#; 65/45#;75/55#; 95/65#; 115/75#
P: 75/55#; 95/65#; 115/75#; 135/95#; 155/110#
C: 135/95#; 155/105#; 185/115#; 205/135#; 225/155#

Score time or reps/load. Ex: Jeff got to and completed 4@135# in P scale but couldn’t get any at 155# so his score is 4/135.

MetCon:
16.3
AMRAP 7 Minutes
10 Power Snatch
3 Bar Muscle Ups

E: 55/35#; jumping c2b pull ups
F: 55/35#; kipping or asst. kipping
P: 65/45#; c2b
C: 75/55#

After Party:
Core = accumulate 2:00 side plank on each side
CE = For Time: 4 Legless Rope Climbs, Rest 2:00; 3 Legless Rope Climbs, Rest :90; 2 Legless Rope Climbs; Rest :60; 1 Legless Rope Climb

About Nikki

CrossFit 1525 coach/owner
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