180428

8 am CrossFit Class
WOD:  Last Completed 8/19/17
CHECK YOUR PROGRESS
0-10:00 Min
1 Mile Run
Max Power Clean & Jerk (135/95)
10-13 REST
13-20 Min
800m Run
Max Power Snatch (115/80)
20-23 Rest
23-27 Min
400m Run
Max Thruster (95/65)

9 am Olympic Lifting
1 Pause Front Squat (2 Sec) + 1 Front Squat
1 Complex @ 50% 1RM Front Squat
1 Complex @ 55%
1 Complex @ 60%
Sets 4-7 Build to a Heavy NOT A PR!

Squat Clean
2 Squat Cleans @ 65% of 1RM Clean
2 Squat Cleans @ 70%
2 Squat Cleans @ 75%
3 x 1 @ 80%
2 x 1 @ 85%

3 Rounds
50m Farmers Carry (53/35)
50M Front Rack Carry
50m Farmers Carry
50m Front Rack Carry