Tuesday, November 10th

ANNOUNCEMENTS:
-MOCK OLYMPIC LIFTING MEET this Saturday at 7am at our gym.  All are welcome to come and have a fun time testing their Snatch and Clean & Jerk.
-FREE INTRO SESSION Saturday at 10am.  Bring or tell people who are interested in trying CrossFit.

PRE:
Find a 2rm Back Squat.

WOD:
For REPS:
3 minutes Ski/Row
1 minute REST
3 minutes Burpee Box Jump-Overs
1 minute REST
3 minutes Wallballs

INTERMEDIATE: For TIME:
10 Thrusters (135/95)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Ups

WEIGHTLIFTING:
Block Snatch: 3@73%, 2@78%, 1@83%, 3@76%, 2@81%, 1@86%, 3@78%, 2@83%, 1@88% (All sets increased 3% from last week.)
Hang Snatch High-Pull (below knee) – 2×4@75%, 2×4@80% (Two of the sets are increased 5% from last week.)
Floating Snatch Deadlift on Riser – 5@93%, 5@98%, 5@103% (All sets increased 3% from last week.)