Friday 160129

  1. Snatch
    EMOMx5
    Snatch pull to knee + full snatch + overhead squat, climbing
    -start at 75% and add 5 lbs. each minute

  2. With a Running Clock
    A. at the 0:00 complete:
    AMRAP 15:
    5 Toes-to-bar
    10 Hand Release Push-ups
    15 Wallballs

    B. at the 15:00
    5 minutes to establish a 1RM Snatch

    Extra work
    5 rounds for time:
    20 Alternating Pistols
    30 Abmat Sit-ups

Programming modified from Ben Bergeron's CompTrain

20160129  CrossFit Craft Snatch Pull Overhead Squat Toes to Bar Hand Release Push Ups Wall Balls MAX Snatch
20160131 Extra Work Chest to Bar Pull Ups Pistols Shoulder Taps L-Sit Pull Ups Hand Release Push Ups Ab Mat Sit Ups