“4/15/14”

BOX – CrossFit

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“Apr 15, 2014” (No Measure)

Barbell internal rotation smash

20 PVC passthroughs
20 Kips on rig
New Burgener WU

Muscle-ups (8 mins to work on skill )

1 hang power clean + 1 hang squat clean (12 mins to build to heavy complex)

“Apr 15, 2014” (Time)

15 MIN CAP:

10 SNATCH @ 155/103
5 MU OR
10 STRICT PULL UPS
10 DIPS (FULL RANGE)

8 SNATCH @ 135/93
4 MU OR
8 STRICT PULL UPS
8 DIPS (FULL RANGE)

6 SNATCH @ 115/83
3 MU OR
6 STRICT PULL UPS
6 DIPS (FULL RANGE)

4 SNATCH @ 95/63
2 MU OR
4 STRICT PULL UPS
4 DIPS (FULL RANGE)

2 SNATCH @ 75/53
1 MU OR
2 STRICT PULL UPS
2 DIPS (FULL RANGE)

Metcon

Posterior shoulder smash

Deltoid smash

High trap smash

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