May 1, 2014

Main – CrossFit Weightlifting Snatch Complex (Power Snatch + Hang Squat + Squat Snatch) Work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: up ladder of 5-10-15-20-25-30… Wall Balls 30/20 – as high as possible. 5 Hang Power Clean, 165/115 […]

Main – CrossFit Weightlifting Deadlift (Deadlift 1 RM) Weightlifting Deadlift (EMOMx12: 5 reps) Odd: 5 Dead Lifts – you choose the weight Even: 5 Weighted Pull ups – you choose the weight (If you don’t have weighted pull-ups do 5 pull-ups or ring rows)…scale as needed. Endurance Metcon (Time) For Time: Row 10x250m, :30 rest