11/5/14 Wednesday - Calibrated CrossFit

Performance

A. Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch

*Take 3-4 sets to build then perform 1 set at prescribed load

B. Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM

*Take 3-4 sets to build then perform 1 set at prescribed load

C. Push Press + Push Jerk + Split Jerk at 70-80% of 1RM Jerk

*Take 3-4 sets to build then perform 1 set at prescribed load

3 rounds for time:

400m Row

4 Strict Pull-Ups

40 Double unders

Competition

Wod will be posted at gym