CROSSFIT
Skills: 15 minutes of Muscle Up Progressions….
Metcon:
4 rounds of…
400 meter Run,
4 Bear Complex (65/95) CRX (75/115).
BC: 1 Power Clean + 1 Front Squat + 1 S2O +1 Back Squat + 1 S2O.
WEIGHTLIFITING (OLY):
Warm up: 10 minutes of barbell drills (Coaches Choice)
Hang Snatch (3-3-2-2-1) @ 65%, 70%, 75%, 80%, 85% of 1RM,
BNK Split Jerks (3-3-2-2) @ 65%, 70%, 75%, 80% of 1RM,
Shoulder Press (3-3-2-2) @ 70%, 75%, 80%, 85% of 1RM,
Front Squats (3-3-3-2-3) @ 70%, 75%, 80%, 85%, 80% of 1RM,
Snatch 1st Pull with 2 second Pause (3-3-2) @ 75%, 80%, 85% of 1RM .