11/7/16

CrossFit 45 North – CrossFit

Warm-up

5 Min AMRAP

5 Med Ball Cleans

5 Burpees

5 Snatch Balance 45/35

Weightlifting

Spend 20 Minutes working on snatch and clean and jerk – can get close to 1RM attempts

Coach will set up the clock for 1 min intervals if that will help provide structure to your attempts.

Everyday Warrior Battle Series WOD 3

After 20 minutes, will start the 15 minute clock – establish a 1RM Snatch (power or squat) and 1 RM Clean and Jerk (Power or Squat, Push or Split).

Snatch (1 RM)

Clean and Jerk (1 RM)

Metcon

Optional

Metcon (5 Rounds for distance)

Row Intervals:

30 seconds max effort; 1 minute rest

repeat x 5