31 Aug 16

A. E2M8M

3 Power Snatch + 3 OHS + 5 sec pause on last rep @65-70%

E2M8M

2 Power Snatch + 2 OHS + 5 sec pause on last rep @70-75%

B. E2M10M

4 Snatch pulls and take 3 seconds to lower the weight each time

C. Front Squat

3 x 8 @65% tempo 31x1

D. 4 sets

Romanian Deadlift x 8 @31x1

Weighted box step up x 8 ea @20"

rest as needed

A. 6 Sets

Row 500 - rest 2 min

B. 50/10, 40/10, 30/10, 20/10, 10/10

Double under/burpee

C. 1 mile run @80-85%

CrossFit Case Study