20190105

Weightlifting:

Snatch - 1@80, 1@83, 1@86, 1@89, 3 Attempts at 90+

Clean and Jerk -  1@80, 1@83, 1@86, 1@89, 3 Attempts at 90+

Back Squat - 1x8@65, 1x6@70, 1x4@75, 1x2@80, 1@85, 1@90

5x12 Hip Extensions

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Crossfit:

Fight Gone Bad

1 Minute Wall Balls 20/14

1 Minute Sumo Deadlift High-Pulls 75/55

1 Minute Box Jump 20"

1 Minute Push Press 75/55

1 Minute Row Calories

1 Minute Rest

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Comp:

Low Five

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"Low Five" Part #1

In a 5:00 Window...

30/21 Calorie Row

21 Power Snatches (95/65)

Time Remaining: Max Barbell-Facing Burpees

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Rest 5:00

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"Low Five" Part #2

In a 5:00 Window...

30/21 Calorie Row

15 Power Snatches (115/80)

Time Remaining: Max Barbell-Facing Burpees

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Rest 5:00

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"Low Five" Part #3

In a 5:00 Window...

30/21 Calorie Row

9 Power Snatches (135/95)

Time Remaining: Max Barbell-Facing Burpees

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