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 .