Wed Nov. 13 "Helena"

Move

2) 18 Min. AMRAP
10 Cal Bike
4 Jumping BMU (Or 6 Pull Ups)
12 Alternating DB Snatches
1 Minute Rest

Train

1) Deadlifts 3 x 5 @ 78% (same weight)

2) Helena

3 Rounds For Time (18 Min. Time Cap)
400m Run Or 25/20 Cal Bike
12 Bar Muscle Ups
21 Dumbbell Snatches (50/35)

Stimulus

1) Aim to work up to 78% of your 1RM Deadlift, then complete 3 sets at this load. Finish each set with barbell behind the shoulders.

2) This is a Crossfit games workout for you to try out! Aim to push the pace on the run, then slow down slightly to practice some challenging gymnastic skills! Aim for roughly 2 minutes a movement, meaning each round will take roughly 6 minutes to finish in under the time cap. Sub BMU for jumping/banded BMU or pull ups.

Extra Credit

Legless Rope Climbs: 3-3-2-2 (Rest 1 Minute Between Sets)