Deep Comp-11/22/16

The 2017 Crossfit Open starts February 25. As planned, we will finish week 8 of this cycle the week before Christmas, and de-load Christmas week. Our last cycle before the Open will start January 2, 2017 and lead right into the Open at the end of week eight. 

 

I. Conditioning (CP Battery)

Every 5 Minutes for 25 (5 sets for total working time):

A, B and C

A. 7 Deadlifts @70%

B. 1 Legless Rope Climbs + 1 Rope Climb

C. 3 Push Jerks @70% (from rack)

 

II. Conditioning (Anaerobic Lactate)

Alternating EMOM 12 (For max reps)

Min. 1- DB Hang Squat Cleans 55/40#

Min. 2- Calorie Row

Min. 3- Squat Snatch 155/110# 

Min 4- Rest

  1. This will be scored has three different "events". Note your total for each individual movement, not each round. 
  2. You will need to share dumbbells with partners. Do so in such a way that everyone ends on barbell snatch.

Post as follows: 

DB HSC- "40"

Calorie Row- "60"

Squat Snatch- "20" 

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