140604

Main – CrossFit

Weightlifting

Hang Snatch (12 Minutes to Work to a 2 Rep Max)

Conditioning

Metcon (4 Rounds for reps)

4 rounds of:
3:00 to Row 500m (all out) – rest the remainder of the 3:00
1:00 Max Effort Ring Dips
1:00 Rest
Score your reps, note your row times

Weightlifting

The Following is for the 6:00 Weightlifting Session

1: Hang Snatch (Find a 2RM then 1×2@95%, 1×2@90%)

2: Snatch (5×1@90%of #1)

3a: Pendlay Row (4×5 AHAP rest 90sec)

3b: Bench Press (4×5 AHAP rest 90sec)

Conditioning

Time Permitting

Metcon (4 Rounds for reps)

4 rounds:
3:00 to Row 500m (all out) – rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest