Sunday, November 3, 2013

Monday - WOD 255 - CF Total

3-Position Snatch (floor, below knee, above knee) - 
3@60%, 3@65%, 3@70%, 2@75%

Snatch Pull - 4 sets of 3@100%

CrossFit Total
The Best of 3 attempts on the following lifts:
Shoulder Press (not push press)
Remember, you have 3 attempts at each lift. You may warm up, but once you decide to start, you must stick to that 3 lift rule.

There is no time limit, but you must complete your lifts during one session. All lifts must also be done without the assistance of a spot or straps.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Tabata Rows (as soon as you are done with your CF Total

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