20180804

Olympic Weightlifting:

Snatch Pull + Power Snatch - 3@71,3@74,1@77,1@80

Hang Clean Doubles - 3@71,3@74, 1@77, 1@80

Back Squat - 5x4@75

4x12 GHD situps

CrossFit:

“Barbed Wire”

4 Rounds:

400 Meter Run

20 Pull-Ups

30 Pushups

40 AbMat Sit-Ups

50 Air Squats

Comp:

1. Legless Rope Climb Test

For Time:

10 Legless Rope Climbs

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2. ”Barbed Wire”

5 Rounds For Time:

400 Meter Run

8 Ring Muscle-ups

16 Kipping Deficit Handstand Push-ups (6″/4″)

24 Alternating Pistols

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3. Odd-Object Conditioning

3 Rounds, Not For Time:

100 Meter Sled Push

200 Meter Farmers Carry

300 Meter Sled Drag

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4. Midline

Not For Time:

3 Sets of 20 Weighted Sit-ups

1 Set of 50 Glute Bridges

1 Set of 100 AbMat Sit-ups