13.3.14

CrossFit:
Skill: Rope Climb

AMRAP in 8 min. of:
-21 pullup
-15 deadlift 80/55kg
-9 bastards

Weightlifting:
CFGO Athleten nur bis 80%!!!
Snatch Deadlift 
1 Set of 1 Rep @ 60% of Snatch 1 Rep Max
1 Set of 1 Rep @ 70% of Snatch 1 Rep Max
1 Set of 1 Rep @ 80% of Snatch 1 Rep Max
2 Sets of 1 Rep @ 90% of Snatch 1 Rep Max

Power Snatch
1 Set of 4 Reps @ 60% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max

Clean Grip Snatch
1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max

Snatch Pull
1 Set of 3 Reps @ 90% of Snatch 1 Rep Max
3 Sets of 2 Reps @ 100% of Snatch 1 Rep Max

Snatch Grip Press From Behind the Neck from the Squat 
3 Sets of 3 Reps


Mobilisation 10 min