Friday: '14.2'

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

10 Touch and go Power snatches

* Aim for similar loads as last week.  This is the last week of this progression and next week we do an Open workout with lotsa' snatches : )

CONDITIONING

'14.2'

On a continuously running clock -
0-3 mins to complete:
2 rounds -
10 Overhead squats 45 / 30 kg 
10 CTB pull-ups 

3-6 mins to complete:
2 rounds -
12 Overhead squats 45 / 30 kg
12 CTB pull-ups

6-9 mins to complete:
2 rounds -
14 Overhead squats 45 / 30 kg
14 CTB pull-ups
* Continue in this fashion adding 2 reps to each round until you cannot complete the work inside the designated 3 min window.

FITNESS

Every 10 mins for 3 rounds:

30 / 20 cal Bike Erg
30 Xplodes
30 / 20 cal Row
30 Single leg v-ups
30 / 20 cal Ski
30 Hand release Push Ups
* Send fastest first. Cut off on each round is 8 mins

At 33 mins -
AMRAP in 7 mins:
20 Slides
20 Ass-ups
20 Scissor kicks
20 Mountain climbers
20 second Hollow hold