20180825

Olympic Weightlifting:

Power Clean Singles - 1@90 Every :90 for 8 rounds

Snatch Singles - 1@90 Every :90 for 8 Rounds

Front Squat - 5x1@90

4x12 Bent over Rows

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CrossFit:

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“Fender Bender”

Teams of 3

For Time (30 Minute Cap):

400 Meter Sandbag Run (50/35)

3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Sandbag Run (50/35)

2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Sandbag Run (50/35)

1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

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Comp:

Field Conditioning

2 Mile Warmup Run, followed by...

7 Sets, "On the 3:00":

25m Shuttle

50m Shuttle

100m Sprint

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5 Rounds:

200 Meter Wreckbag Run (50/35)

50' Handstand Walk

1 Round of "DT" (155/105)

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3 Giant Sets:

10 Dumbbell Bench Press Repetitions

15 Weighted Hip Extensions

20 Dumbbell Floor Presses

25 Glute Bridges

Rest 1:00-2:00 between sets

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Males - 27-24-21-18-15 Calories

Females - 24-21-18-15-12 Calories

*Rest exactly 1:00 between sets.

Score is total time, including rest periods between sets. Time stops when males complete the final 15 calories, and females the final 12 calories.

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