Monday 8/17/2015

A.  Strength  

Front Squat 

5x1@90-93% 

Bench Press 

5x1@90-93% 

Romainian Deadlift 

3x10@heavy *perform these post front squat  

B.  Olympic Lifting

Power Snatch 

1 - 1 - 1  * 3 fails allowed 

 C.  Metcon

CrossFit Games Open 13.4 

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

D.  EMOMx12 

4 rounds 

Min 1:  3-8 Muscle ups

Min 2:  14-20 Pistols

Min 3:  4-6 Parallette HSPU

E .  Accessory Work

3 rounds 

25 GHDSU 

15 Strict Dips 

10 Odd Object Strict Pull-ups