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
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
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.)