CROSSFIT- 

Skills: 15 minutes of Muscle Up Progressions…

Metcon:

For Time:

1000m Row,

10 Toes to Bar,

10 Push Press (65/95),

800m Run,

20 Toes 2 Bar,

20 Push Press (65/95),

400m Run,

30 Toes to Bar,

30 Push Press (65/95).

 

Weightlifting (Oly):

Warm up: 10 minutes of barbell drills (Coaches Choice)

Hang Snatch (3-3-2-2-1) @ 65%, 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 .