CYCLE 3, 21/07/2015

WARM UP
4 X 2 : Heaviest Tall Snatches
Pull high and get under quick
4 X 2 : Heaviest
SOTS Press
Press the bar from front or back rack while squatting
4 X 3 : Heaviest
Perform as A and B. Perform 2 x TS followed directly by 3xSOTS


STRENGTH
Hang Snatch
1 RM Hang Snatch
5 X 3 : 70%
Hang Clean
1 RM Hang Clean
5 X 3 : 70%

METCON:
Fight Gone Bad
3 Rounds for Total Score (reps + calories): 
Wallball Shots (20#/14#) for reps 
Sumo Deadlift High Pull (75#55#) for reps 
Box Jumps (20") for reps 
Push Press (75#/55#) for reps 
Row for calories 

Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

COOL DOWN:
wrist flosses, box shoulder pulses and active pigeons work as many sets and reps as needed. e.g. 2 sets of 10 reps

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam  #stopmakingexcuses#mooneponds   #essendon  #ascotvale 
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play #adultscanplaytoo#olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing#benchmarking   #idoportalmethod  #running #bodyweight #strength

---