12-18-2015

Lift:

10x1 Snatch Grip HP @ 110% of 1RM Full Snatch
10x1 Snatch Grip DL w bands @ 75% of 1RM
10x1 Snatch Balances starting @ 75%
10x1 Power Snatches @ 80-85%"

Cycling:

0 - 1:00
3 Bar Muscle Ups every 20s

2:00 - 4:00
5 Chest to Bar Pull Ups every 20s

4:00 - 7:00
7 Pull-ups every 20s

- rest 2 mins -

1 max set of deadlifts @225/155

*minnimum of 30 reps* 

Partner WOD:

100 kb swings (53/35)
8 rope climbs
100 burpees
8 legless rope climbs
100 kb snatches

Individual WOD:
50 kb swings (53/35)
4 rope climbs
50 burpees
4 legless rope climbs
50 kb snatches

  EaDo Elite Athlete Leslie Jobe  Photo Credit: Sierra Prime

 

EaDo Elite Athlete Leslie Jobe 

Photo Credit: Sierra Prime


CrossFit EaDo