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Monday 1DEC14

November 30, 2014WOD

CrossFit East River – WOD

View Public Whiteboard

Warm-up

Outlaw Progression Snatch (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Snatch

Overhead Squat

Snatch Balance

Sotts Press

Duck Walk

Hang Snatch (squat)

Weightlifting

Power Snatch + Hang Snatch (5 @ 80% 1RM Power Snatch)

Front Squat (4×3 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

Ascending Ladder

1 Burpee

2 KB Snatches 53/35

2 Burpees

4 KB Snatches

3 Burpees

6 KB Snatches

and so forth…

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