Wednesday 11/23/2016

A.  Strength  

Pause Back Squat 

3-3-3-3-3

Bench Press 

5 rounds

5 Light

5 Medium

5 Heavy

B.  Metcon

 CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

C.  Running

4x800m

* 3 min rest between sets.  

D.  Core Work

5 rounds

20 Strict Sit Ups

20 Hollow Rocks

20 Russian Twists

E.  Accessory Work  

4x8 Strict Pull-ups

 4x8 Strict Chin-ups  

4x8 Good Mornings