CROSSFIT-
Skills: 15 minutes of Muscle Up Progressions….
Metcon:
3 rounds for time…
10 KB Upright Row Thruster (35/53) Competitors (53/72) *Demo http://www.youtube.com/watch?v=vHY2s2MJL2A
20 Slam Balls (15/20)
30 Double Unders (x3 singles)
WEIGHTLIFTING (OLY)-
Warm up: 10 minutes of barbell drills (Coaches Choice)
Snatch (3-3-3-2) @ 65%, 70%, 75%, 80% of 1RM,
Split Jerk from rack (3-3-3-2) @ 65%, 70%, 75%, 80% of 1RM,
Tempo Front Squats (3-3-3) @ 65%, 70%, 75% of 1RM:
*4 count down, 2-second pause, 2-second up.
Snatch High Pull (3-3-3) @ 70%, 75%, 80% of 1RM Snatch.
* Skip Split Jerk if performed on Wednesday’s Strength.