CROSSFIT-
Skills: 10 minutes of skills practice: Athlete’s Choice, work on skill development of double-unders, handstand work, kipping, muscle-up progressions, etc.
Metcon:
For time…..
5 Rounds FT:
6 Deadlifts (135/185),
9 Wall Balls (14/20),
15 KB Swings (35/53),
200m 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.