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.