Workouts

Saturday, August 18th

CrossFit

MetCon

AMRAP20
600m Run
10 Clean & Jerks 135/95
10 Burpees
400m Run
15 Front Squats 135/95
15 Burpees
200m Run
20 Power Cleans 135/95
20 Burpees

Notes:

Olympic Lifting

Behind The Neck Strict Press (Light load this is a primer)
5 x 2
Snatch Grip Push Jerk (Moderate Load)
5 x 3
Hang Power Snatch
EMOM8
3 @ 50%
2 x 3 @ 55%
2 x 3 @ 60%
2 @ 65%
2 x 2 @ 70%

Alternating EMOM12 (Build to heavy 3)
Even - 15 Ab Mat Sit-ups
Odd - 3 OVHD Squats

Notes: