WEDNESDAY 3/4/2015

CrossFit:

A.
Every minute, on the minute, for 15 minutes:

Rx:
1 Power Snatches (135/95 lbs)
2 Overhead Squats (135/95 lbs)
3 Strict Handstand Push-Ups
4 Alternating Pistols

Competition:
1 Power Snatches (115/75 lbs)
2 Overhead Squats (115/75 lbs)
3 L-Sit DB Press (50% BW) or Less reps SHSPU
4 Alternating Pistols (Rig assited)

Performance:
1 Power Snatches (65-95/45-65 lbs)
2 Overhead Squats (65-95/45-65 lbs)
3 L-Sit DB Press
4 Alternating Box Pistols

Fitness:
1 Power Snatches (35-45/25-35 lbs)
2 Overhead Squats (35-45/25-35 lbs)
3 L-Sit DB Press or Elevated Push-ups
4 Air Squats


Rest 5 minutes, then...

B. (8 min CAP)
Three rounds for time of:

Rx:
30 Kettlebell Swings (70/53 lbs)
20 Pull-Ups

Competition:
30 Kettlebell Swings (53/35 lbs)
20 Pull-Ups

Performance:
30 Kettlebell Swings (35/26 lbs)
20 Banded Pull-Ups or Ring Rows

Fitness:
20 Kettlebell Swings (35/26 lbs)
15 Banded Pull-Ups or Ring Rows

Rest 5 minutes, then...

C. Same for all levels:
Two sets for times:
30 Calories of Rowing
Rest 4 minutes