8am Masters CrossFit

For time with a partner:

– 2000 m row

– 80 RKB swings

– 1500 m row

– 80 sit-ups

– 1000 m row

– 80 goblet squats

 

9am CrossFit

For time:

– 800 m run

– 20 deadlifts (225/155)

– 100 double unders

– 600 m run

– 15 hang power cleans (185/125)

– 75 double unders

– 400 m run

– 10 shoulder to overhead (135/95)

– 50 double unders

 

Men’s scaled loading:

185 → 135 → 95

135 → 95 → 65

 

Women’s scaled loading:

125 → 95 → 65

95 → 65 → 35

 

10am Barbell – Snatch

A) 3 sets:

– 3 position snatch @ 55-65%

B) 3 sets:

– 2 pause snatch @ 70-80%

*full snatch with a pause for two full counts at knee cap

C) 6 sets:

– 1 snatch at 80+%

*try and get to at least 95%