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.