8am Masters

20 min AMRAP with a partner, alternating each movement:

– 10 plate ground to overhead

– 10 plate Russian twist

– 10 plate goblet squats

– 200m run or 250/200m row (done together)

 

9am CrossFit

Complete as many rounds and reps as possible in 5 minutes of:

– 20 Double-Unders

– 10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

– 5 dumbbell man-makers

– 10 box jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

– 5 toes to bar

– 10 push-ups (chest to ground)

Rest 1 minute

– 800m run AFAP

 

10am Barbell

A) Every 2 minutes, for 6 minutes (3 sets):

3-Position Snatch @ 60%

(high hang, mid-patella, floor)

 

B) Every 2 minutes, for 16 minutes (8 sets):

Snatch

*Sets 1-3 = 2 reps @ 70%

*Set 4 = 1 rep @ 75%

*Set 5 = 1 rep @ 80%

*Set 6 = 1 rep @ 85%

*Set 7 = 1 rep @ 85-90%

*Set 8 = 1 rep @ 90-95%

 

C) 4 sets of:

– 3 snatch pulls @ 95-105%