CrossFit – Fri, Jan 31

Warm up – Friday (AMRAP – Reps)

2Rds (empty bar bell)

10 snatch grip dead lifts

10 good mornings

10 back rack reverse lunges

5 snatch high pulls / 5 clean high pulls

5 muscle snatches / 5 muscle cleans

5 Overhead squats

5 strict press

5 front squats

5 Snatches

5 Jerks

Clean and Jerk (3 Sets
3 Power Clean + 3 Push Jerk @60-65% 1RM Power Clean

2 Sets
2 Power Clean + 2 Push Jerk @70-75% 1RM Power Clean

3 Sets
1 Power Clean + 1 Push Jerk @75+% 1RM Power Clean

*Rest as needed between sets)

Snatch (3 Sets
1 Snatch @65% 1RM Snatch

3 Sets
1 Snatch @70% 1RM Snatch

3 Sets
1 Snatch @75% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

**Rest as needed between sets.)

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