Monday 2/08/16

#ironwarrior athlete Tony Shaw hitting some heavy yet easy bench!! 305# for reps!!!
#ironwarrior athlete Tony Shaw hitting some heavy yet easy bench!! 305# for reps!!!

BB WORK:
1) 5X2 Snatch from blocks (just above knee) – work up to a max double

2A) 3X5 Snatch Grip BTN Push Press – AHAP
2B) 3X3 Snatch 1st Pull (3 count pause at knee) – 100-110% while maintaining back angle!

METCON A:
5 rounds for time of:
25 Double Unders
35 KB Swings (53/35)
*Rest 1 minute

INTERVAL WORK:
3 Rounds:
Max Front Squats @60% in 30 Seconds
*Rest 1 Minute
Max row for meters in 1 Minute
*Rest 1 Minute
*Front Squats are taken from the floor.

METCON B:
3 minute AMRAP x4
5 Clean and Jerk (165/110)
10 Toes to Bar
*1 minute rest

Extra work for Games.CrossFit Open Athletes only:
5 minute AMRAP
5 Deadlift (275/155)
10 Lateral Bar Burpees

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