CrossFit – Thu, Oct 27

Warmup
Warming Up

2 Rounds
1:00 Row (OR Ski)
7 Power Snatches (empty bar)
7 Power Clean and Jerks (empty bar)

10 Alt Lunges

4 Narrow Stance Squat

-Then-

Warm up to Snatch and Clean and Jerk weights 1, 2 & 3.

1 set (at workout pace):

5 Cal Row
2 Power Snatches (at workout weight 3)

4 Alt Pistols
2 Power Clean and Jerks (at workout weight 3)

5 Cal Row

Metcon
Partner Workout (Time)

For Time Divide Reps Equally

12 Cal Row
12 Alt Pistol Squats
18 Power Snatches (95/65)

12 Cal Row
12 Alt Pistol Squats
16 Power Snatches (115/80)

12 Cal Row
16 Alt Pistol Squats
14 Power Snatches (135/95)

10 Cal Row
16 Alt Pistol Squats
20 Power Clean and Jerks (135/95)

10 Cal Row
16 Alt Pistol Squats
24 Power Clean and Jerks (115/80)

10 Cal Row 
16 Alt Pistol Squats
32 Power Clean and Jerks (95/65)

Skill
Inversion Skill Work

Set a 10′ Clock 
Option 1: Wall Walk Endurance
Option 2: Handstand Hold Endurance 
Option 3: Handstand Walk Practice

Finisher

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