crossfit 20160906

WL:
A:muscle snatch+tall snatch,5*3 light
B:snatch high pull+build to heavt in 12min
C:snatch,find a new 1rm of the day in 15min
Met-con:
A:
for time:17 min Cap
50 wallball shots
50 DU
40 box jumps
40 toes to bar
30 pull up
30 burpee to plate 15KG
20 cleans
20 push jerk
10 power snatch
10 ring muscle ups
rest 20min
B:
for time:2round
10 pistols
10m double KB overhead lunges(24/16)
A.R:
program3
SMR+stretching
训练结果：
snatch25KG(动作不流畅，需要加强联系)
Met-conA:240(burpee完成，球4KG，pull up助力带完成)
Met-conB:1:58(8KG)