CROSSFIT

Skills: 10 minutes of: Handstand PU work/Double Under Practice.

 

Metcon:

For time…..

1200 meter Row,

30 Thrusters (65/95) CRX (75/115)

20 Knees to Elbow

30 Thrusters (65/95) CRX (75/115)

400 meter Run.

 

WEIGHTLIFTING (OLY)

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

Snatch (3-2-2-2-1) @ 65%, 70%, 75%, 80%, 85% of 1RM,

Power Clean (3-3-3-2) @ 65%, 70%, 75%, 80% of 1RM,

Shoulder Press (3-3-2-2) @ 70%, 75%, 80%, 85% of 1RM,

Back Squats (3-3-3-2-3) @ 70%, 75%, 80%, 85%, 80% of 1RM,

Clean Deadlift (3-3-3-2) @ 75%, 80%, 85%, 90% of 1RM.