SATURDAY

11
Feb

SATURDAY

Dom hitting a heavy split jerk! 

CROSSFIT TEAM WOD:

Teams of 2

6 rds:

A 200 meter row

B 30 hang power clean 115#/75#

A 25 wall balls 20#/14#

B 20 box jumps 24″/20″

A 15 power snatches 115#/75#

Rds 1,3,5 are done this way then switch 2,4,6

WEIGHTLIFTING/OLY

1. snatch w bar only 4 x 3 (hang pos)

2. snatch deadlift 5 x 3. Go as heavy as you can while maintaining form. DL to high hang pos.

3. snatch bear complex x 5

1 power snatch

1 ohs

1 hang squat snatch

1 snatch balance