20180928

CrossFit:

Power Snatch

15 Minutes to Heavy Single

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AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

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Comp:

Squat Clean Primer

5 Sets of the Complex:

Pausing Clean Pull

3-Position Squat Clean

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Squat Clean

On the Minute x 11:

Minutes 1+2+3 - 3 Squat Cleans

Minute 4 - Rest

Minutes 5+6+7 - 2 Squat Cleans

Minute 8 - Rest

Minutes 9+10+11: 1 Squat Clean

Minute 12 - Rest

Minutes 13+14+15: 1 Squat Clean

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Front Squat

Week 3 of a 5-week progression, adding 3% to each lift.

2 Sets of 4 @ 76%

2 Sets of 3 @ 81%

2 Sets of 2 @ 86%

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"Twist and Shout"

AMRAP 14:

1 Power Snatch

2 Overhead Squats

3 Power Clean and Jerks

40 Double-Unders

Rx Barbell – 135/95

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Synergy:

3 Rounds for Time:

200m Farmers Carry

400m Run

800m row