091216 – CrossFit

Warm-up
General Warm-up
Snatch Mobility
Snatch Prep

Strength
Snatch
1×2 @50%
1×2 @60%
1×2 @70%
1×1 @80%
1×1 @85%
2×1 @90%
1×1 @95%

Conditioning
2016 Lurong Baseline 1
Lurong Baseline WOD 1:
2 Rounds for Time- 17 Min Cap:
500 M Row
40 Goblet squats (Air Squats for levels 2 and 1)
30 Sit Ups
20 Deficit Push Ups (push-ups for level 2, knee push-ups for level 1)
10 Strict Pull Ups (kipping pull-ups for level 2, ring rows for level 1)