Friday 18.1.19

CrossFit

Deadlift

4 sets of 8 reps @ 65-75% of 1RM

Rest 3 minutes between sets

AMRAP 12

5 toes to bar

4 chest-to-bar pull ups

3 hang squat clean @ 75% bodyweight

2 front squats

1 shoulder to overhead

Cash-out

In teams of 4

5 sled sprints each

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Olympic Lifting

In 12 minutes build to a heavy triple muscle snatch

In 12 minutes build to a heavy set of the complex:

1 high-hang power snatch to 2" + 1 overhead squat

*Don't stand up from the power snatch

In 12 minutes practice power snatch to 4" / parallel squat