Workout for 1/27/2017

Gymnastics/Weightlifting Conditioning, Short-Mid Duration

CrossFit Open Repeat

 Workout 11.4:
 AMRAP 10:
 60 bar-facing burpees
 30 overhead squats
 10 muscle-ups
RX: 120/80# or <50% OHS max
 

Weightlifting Strength Test Under Fatigue

Snatch to 3 x 1RMs in 12:00

Any style of snatch.
 Record your 4 bests:
 Best snatch from 0-4:00
 Best snatch from 4-8:00
 Best snatch from 8-12:00

4 scores: 13.2 (rounds + reps), snatch 1, snatch 2, snatch 3.

After-Hour Accessory Exercise

Midline: GHD face-down barbell rows, 4 sets of 12, climbing
Midline: GHD face-up static holds, 4 sets of 10-45 seconds

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Jump rope for warm up; pvc or bar for warm up; check results & notes from 2-10-15 (metcon is a repeat); calculate 50% of overhead squat max.