Gymnastics Cycle[3]: 10/3/16

The Foundry Union Station, The Foundry Printers Row – CrossFit

Warm-up

400 m run

2 rounds of:

18 jumping jacks

9 wall squats

9 snatch grip deadlifts

7 high pulls

5 push jerk behind the neck

3 overhead squats or snatch balance.

Equipment: empty bar

Metcon

Metcon (Time)

For Time, CAP 20

3 rounds of…

3 full snatch @ 135/95

600m run

18 burpees

Weightlifting

Squat Clean (3×5, 3×3, 2×2)

Olympic Lifting: Full Clean, 8 sets @ 2:15 clock

3×5 @ 60%

3×3 @ 65%

2×2 @ 70%