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