Monday 9/26/2016

A.  Strength

Back Squat 

5x1@90% 

B.  Olympic Lifting

Posted on www.hypeweightlifting.com 

C.  Metcon

50 Wall Balls 20/14

50 C2B

50 Pistols

50 DB Snatch 70/55

D.  Gymnastics

EMOMx10 

3-4 Muscle Ups

E.  Conditioning

CrossFit Mainsite 8/21 

For time:

135-lb. squat cleans, 10 reps
50 GHD sit-ups
135-lb. squat cleans, 8 reps
40 GHD sit-ups
135-lb. squat cleans, 6 reps
30 GHD sit-ups
135-lb. squat cleans, 4 reps
20 GHD sit-ups
135-lb. squat cleans, 2 reps
10 GHD sit-ups

F.  Accessory Work

4x10 Lat Pull-down

4x10 Landmine Press

4x10 Single arm Landmine Row