131106 Wednesday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 6-10:
F/R Reverse Lunge,
1-arm SDHP alternating (Rnd 1) 1-arm DB Snatch Alt.(Rnd 2+),
T-Push-up,
C2B Pull-up (Strict Rnd 1),
Mobility.

Strength/Skill Development

A1. : Lunge Squat ( @ 3011; 5-8/leg x 3. Rest 30s b/w legs & A2. )

From lunge position, hold DBs at side and control back knee down to floor & back up.

A1. : Split Squat ( @ 3011; 5-8/leg x 3. Rest 30s b/w legs & A2. )

A2. : Double-Unders (AMRAP in 30s x 3. Rest 90s. )

WOD

Metcon (3 Rounds for reps)

Perform 3 sets
In 3 minutes complete:
400/500m Row (500m if >2:00)
AMRAP alternating DB Snatch (Moderately tough NTE 70/50lbs)

Rest 3 minutes b/w sets.

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