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.