06/06/2018

Strength/ Skill

Work up to a 1RM Clean & Jerk

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Conditioning:

“Open Wod 13.4”

AMRAP- 7 Min
3 Clean & Jerk 135 /95
3 Toe 2 Bar
6 Clean & Jerk
6 Toe 2 Bar
9 Clean & Jerk
9 Toe 2 Bar
12 Clean & Jerk
12 Toe 2 Bar
15 Clean & Jerk
15 Toe 2 Bar
18 Clean & Jerk
18 Toe 2 Bar…

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CrossFit Weightlifting

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1) 4 Sets:

3 Muscle Snatch + 3 Strict Press Behind The Neck (Snatch Grip)

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2) EMOM- 10 Min

1 Snatch Balance

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3) EMOM- 5 Min

1 snatch at a light medium weight

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4) EMOM- 5 Min

1 snatch medium weight

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5) EMOM- 5 Min

1 snatch at a medium heavy weight

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6) 3 Sets:

12 Hip Extensions (3 second squeeze)

30 Second Bunkie Plank

30 Second Hollow Hold

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