11/9/16 – Lactate Endurance

tracy-double-unders

CrossFit Performance

A. Pendlay Row @21X1 – 10, 8, 6, 4, 2, rest :90

+

500m Row

Rest 3:1

x 3

*90% effort

CrossFit Fundamentals

A. Strict Press, Push Press, Push Jerk Review

B. Heavy Complex: 1 Strict Press + 2 Push Press + 3 Push Jerk

+

AMRAP 15

10 Push Jerks

15 Box Jumps

20 KB Swings

Olympic Weightlifting

A. Power Clean + Below Knee Clean – heavy single

B. Power Clean + Below Knee Clean @95% of A – every :90 x 8

C. Snatch Grip Segmented Pull @22X2 – 5×5

D. Push Press + Split Jerk – 5 x 1+3