20180818

Olympic Weightlifting:

Power Snatch Doubles - 5@85%

Clean Pull + 2 Cleans - 5@85%

Back Squat - 5x2@85%

4x12 GHD Situps

CrossFit:

‍“The Ghost”

6 Rounds:

1:00 Calorie Row

1:00 Burpees

1:00 Double Unders

1:00 Rest

‍

Comp:

‍For Time:

20/15 Kipping Parallette HSPU

‍

10 Rounds:

10/7 Calorie Assault Bike

30 Double-Unders

1 Legless Rope Climb

‍

5 Rounds:

20/15 Calorie Row

10 Barbell-Facing Burpees

5 Power Cleans

Rest 2:00 between rounds.

Round 1 - 155/105

Round 2 - 185/135

Round 3 - 225/155

Round 4 - 245/165

Round 5 - 265/175

‍

100 KBS (70/53)

Rest 1:00

100 GHD Sit-Ups