2/2/19
WOD

20190202

Weightlifting:

Power Snatch EMOM:

8 Rounds:

3 Power Snatches + 1 Overhead Squat @60% of Power Snatch

Clean Complex Every :90 on the :90 :

8 Rounds:

1 Clean Deadlift + 2 Hang Squat Cleans @70% of 1rm C&J

Back Squat: 4x10 @60% of 1rm Back Squat

*2 Minutes rest in between

Crossfit:

Over Easy

For Time:

50/35 Calorie Assault Bike

Directly Into…

3 Rounds:

21 Chest to Bar Pull-ups

15 Overhead Squats (115/80)

9 Power Clean and Jerks (115/80)

Comp:

Overhead Squats

Part A) 5 Sets of 3

With grip as narrow to "jerk width" we can, building to a heavy set of 3 with all repetitions taken from the rack.Form over load today - elbows must be locked out throughout, heels down, and in sound control as we build to a heavy set.

Part B) Pause Overhead Squat

With 75% of our heaviest triple completed above, 2 x 30s holds in the bottom of our squat. Rest as needed between sets.

Over Easy

For Time:

50/35 Calorie Bike "Buy-In"

Directly into...

3 Rounds:

21 CTB Pull-Ups

15 Overhead Squats

9 Power Clean and Jerks

Ski Erg

5:00 On, 2:30 Rest

4:00 On, 2:00 Rest

3:00 On, 1:30 Rest

2:00 On, 1:00 Rest

1:00 On