26
Apr
042617
CrossFit 285 – CrossFit
Warm-up
Shoulder warm-up 1 (No Measure)
5 sets for quality:
30 DU or 15 attempts
5 Burpees
10 Ring Rows
5 Wall walks
20 band pull-aparts
Weightlifting
Snatch (3@60%, 3@65%, 3@70%, 2@75%, 2@80%, 3×1@85%)
Metcon
Metcon (AMRAP – Reps)
Rx
On the Minute x 15
Minute 1: 15 Wallball Shots, 20/14#
Minute 2: 10 Box Jumps, 24/20″
Minute 3: 5 Power Cleans, Climbing- 95/65#, 115/85#, 135/95#
Rx+
On the Minute x 15
Minute 1: 20 Wallball Shots, 20/14#
Minute 2: 10 Box Jumps, 30/24″
Minute 3: 5 Power Cleans, Climbing- 155/105#, 185/125#, 205/145#
PC load stays the same after 3rd round.
All reps for each round completed are in score.