170207 For time

CFR 10 year shirt

Warm up: CrossFit Warmup x 3
Pre-mobility: 15 PVC Pass thrus, 10 arm circles in each direction, 15 wall slides

Health and Fitness
A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side

B. For time:
25 Burpees
50 Kettlebell Swings
25 Burpees

Classic:
A. Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch
(high hang, followed by hang from mid-thigh)

Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.

B. For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell

D. Mobility = T-spine smash, banded bully

2017-02-06T23:58:48+00:00