20180203

Weightlifting:

Snatch From Knee - 3 x 4 @50%

Snatch + OHS - 2x1@58%,3x1@63%,4x1@68%,5x1@73%

Power Clean + Push Jerk - 2x1@58%,3x1@63%,4x1@68%,5x1@73%

Clean DL from 2" Deficit - 5x5@100%(of Clean)

Front Squat - 5x8@70%

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CrossFit:

5 Rounds:

1:00 Row for Calories

1:00 Thrusters (95/65)

1:00 10m Shuttle Runs

1:00 Rest

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Comp:

‍1. Row Conditioning

3 Rounds:

1500 Meter Row

Rest 2:00

1000 Meter Row

Rest 1:00

500 Meter Row

Rest 3:00

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2. Weightlifting

From 0:00 – 4:00

Build to a Heavy 5 Rep Front Squat

From 4:00 – 8:00

Build to a Heavy 3 Rep Hang Squat Clean

From 8:00 – 12:00

Build to a Heavy Squat Clean

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3. Conditioning

For Time:

100/70 Calorie Row

10 Rope Climbs

30 Clusters (185/135)