COMPETITORS 4.15.16

April 14, 2016

A. OLY 1:
Every 2:00 Snatch from Blocks Work to 87.5% of your 1RM Snatch for a single, then decrease weight for 3×2. Men decrease 30#, Women decrease 20#

B. OLY 2:
Every 2:00 for 4 sets
2 Front Squat + 1 Split Jerk Work at 82.5% of your 1RM CJ

C. STRENGTH:
Every 2:00 4×5 reps Deficit Deadlift Work at 62.5% of 1RM Deadlift. Keep the weight consistent across the work sets. 3-4 inch Deficit (Use Plates if block is unavailable)

D. METCON:
AMRAP 7
Teams of 2
partner one – rows 25 calories while partner two does amrap
10 Power Snatch (75,55)
30 double unders
-(Teams competing at CrossFit Reach practice the snatch, double under, row WOD)

E. ACCESORY:
3 Rounds
10 each Alternate Leg V-Up
20 Reverse Crunch
10 each Side Plank Wind Mill
rest :90

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