20180922

Weightlifting:

Power Snatch w/ 2 Sec. Pause at the Knee - 8@80%

Clean and Jerk w/ 2 Sec. Pause in bottom of jerk dip - 8@80%

Front Squat - 6x3@80%

Snatch Grip Deadlifts- 5x2@110%of Snatch

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CrossFit:

Sock Hop

Teams of 3:

2 Rounds (30 Minute Time Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Cleans

100 Barbell Facing Burpees

Round 1: (135/95)

Round 2: (115/80)

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Comp:

Ring Muscle-ups

Ascending Ladder for 5 Minutes:

25 Double-Unders + 1 Ring Muscle-Up

25 Double-Unders + 2 Ring Muscle-Ups

25 Double-Unders + 3 Ring Muscle-Ups

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Sock Hop - Team Version

In Teams of 3, 2 Rounds:

100/70 Calorie Row

100 Box Jump Overs (24″/20″)

100 Power Cleans

100 Barbell-Facing Burpees

Round 1 Barbell – 155/105

Round 2 Barbell – 135/95

30:00 Time Cap

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Sock Hop - Individual Version

2 Rounds:

30/21 Calorie Row

30 Box Jump Overs (24″/20″)

30 Power Cleans

30 Barbell-Facing Burpees

Round 1 Barbell – 155/105

Round 2 Barbell – 135/95

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