20180714

Olympic Weightlifting:

1-rep Snatch - 2 Misses alllowed

1-rep Clean and Jerk - 2 Misses allowed

Front Squat Heavy Single

3x8 Partner Glute Ham Raises

CrossFit:

‍“Daniel”

For Time:

50 Pull-ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

50 Pull-ups

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Comp:

‍1. Alternating On the Minute x 12 (6 Rounds):

Odd – Max Strict Muscle-Ups

Even – 5-5-3-3-1-1 Power Snatches

Aim here is to hold a consistent number of strict ring muscle-ups between all six rounds. Over the course of the 6 rounds, we will be building towards an eventual heavy single on the power snatch on the fifth round.

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2. Conditioning

For Time:

50 Chest to Bar Pull-Ups

400 Meter Run

21 Overhead Squats (185/135)

800 Meter Run

21 Overhead Squats (185/135)

400 Meter Run

50 Chest to Ba Pull-Ups

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3. Midline Conditioning

For Time:

60-50-40-30-20: Erg Bike Calories

30-25-20-15-10: GHD Sit-Ups

If an Erg Bike is not available, complete 30-25-20-15-10 Assault.