CROSSFIT-
Skills: 10 minutes of double under practice.
Metcon:
4 Rounds for time…..
400 meter Run,
5 C2B Pull-ups (Competitors) 3 Muscle Ups/skip ring dips,
9 Ring Dips
15 Wall Balls (14/20) Competitiors (20/25)
WEIGHTLIFTING (OLY) –
Warm up: 10 minutes of barbell drills (Coaches Choice)
Power Snatch (3-3-2-2) @ 65%, 70%, 75%, 80% of 1RM,
Back Squat (5-3-3-2) @ 70%, 75%, 80%, 85% of 1RM,
Good Mornings (4×3) @ 25% of 1RM Back Squat,
Snatch Deadlift with 2 sec. halt above knee (3×3) @ 80% 1RM Snatch.