CrossFit:
Hang Power Clean
Build to a heavy double
DT
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105
Snatch Primer
8 Sets:
1 Power Snatch
1 Snatch Balance
1 High Hang Pausing Squat Snatch
Set #1 - 50% of 1RM Snatch
Set #2 - 53%
Set #3 - 56%
Set #4 - 59%
Set #5 - 62%
Sets #6+7+8 - 65%
Snatch
On the Minute x 10:
1 Snatch Deadlift
1 Floating Squat Snatch*
Minute 1 - 60% of 1RM Snatch
Minute 2 - 63%
Minute 3 - 66%
Minute 4 - 69%
Minute 5 - 72%
Minutes 6-10 (5 Lifts) - Build to a Heavy for the Day
DT
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 155/105
Stamina Builder
1-2-3-4-5-6-7-8-9-10:
Barbell-Facing Burpees
Toes to Bar
Synergy:
Clock In
10 Min. Amrap:
1 DB Squat
1 Burpee
2 DB Squat
2 Burpee
*continue adding 1 rep to each movement for 10 minutes
*using 2 DBs on the squats
Then,
Clock Out
8 Minute Amrap:
20 Walking Lunges
20 Abmat Situps
10 Hanging Knee Raises