Wednesday: Nov 21

CROSSFIT:
 
A. Deadlift
(every 90 seconds for 6 min. For larger classes, every 2 minutes for 8 minutes )
55% 8 reps
65% 6 reps
75% 5 reps
85% AMRAP
 
B.
For time:
800 meter run
60 alt db snatch 50/35
40 burpees
20 pull ups
 
LIFT:
 
A. Power snatch
80% 3r
85% 2r
90% 1r
80% 3r x 2s
 
B. Power clean
80% 2r
85% 2r
90% 1r
 
C. Jerk from rack
80% 3r
85% 2r
90% 1r
Wednesday: Nov 21