Snatch Pull + Power Snatch + Snatch:
4x(1+1+1)
Snatch Pulldown:
3×3
Sots Press:
3×5
CROSSFIT – WEDNESDAY, AUGUST 21
Every 4 Minutes, 8 Sets – Alternating b/w:
400 M Run
12 C2B Pull-Ups
…and…
500/400 M Row
12 Push Jerks (155/103)
CROSSFIT – TUESDAY, AUGUST 20
Pause Front Squat:
2-2-1-1-1-1-1-1
For Time:
2 Minute Barbell Hold (225/153)
20 Strict Ring Dips
40/30 Calories
20 Strict Ring Dips
2 Minute Barbell Hold
STRENGTH – TUESDAY, AUGUST 20
Back Squat: 4-4-4-4-4
Press +4 Push Press: 5 sets
Barbell (back racked) Walking Lunge: 4×15
METCON:
7 RFT
200m run
10 pull ups
15 wall balls
OLY – MONDAY, AUGUST 19
Clean Pull + Power Clean + Clean:
4x(1+1+1)
Clean Pulldown:
3×3
Cuban Press:
2×15
CROSSFIT – MONDAY, AUGUST 19
5 Working Sets:
2 High Hang Power Snatch + 2 Drop Snatch
5 x AMRAP 3 Minutes:
12 KB Snatch (53/35)
6 Lateral Burpees over KB
25 Double-Unders
…rest 1 minute b/w AMRAP’s…
