cross151

Main – CrossFit

Weightlifting

Snatch Grip Deadlift (5×3@90-110% of Snatch)

Metcon

Metcon (Time)

5 Rounds for Time

12 Push Jerks

12 SDLHP

(95/65) (RX+ 115/75)

Optional Accessory Work

Hang Snatch (High hang or off blocks, work to heavy doubles)

10/13/2014

10/14/2014

Main – CrossFit Weightlifting Snatch Grip Deadlift (5×3@90-110% of Snatch) Metcon Metcon (Time) 5 Rounds for Time 12 Push Jerks 12 SDLHP (95/65) (RX+ 115/75) Optional […]
10/12/2014

10/13/2014

Main – CrossFit Weightlifting Metcon (2 Rounds for weight) Clean and Jerk Starting at 60% 1 Rep every 90 seconds, add 5% each rep until you […]
10/10/2014

10/11/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 8 Bear Complex movement. Metcon Metcon (Time) 12/6, 10/5, 8/4, 6/3, 4/2, 2,1 Deadlift (275/165) (RX+ 315/205) Rope Climb […]
10/09/2014

10/10/14

Main – CrossFit Weightlifting Metcon (Weight) EMOM 8 min Snatch High Pull + Hang Snatch + Snatch Balance Metcon Walsh (Time) 4 rounds for time of: […]