0845 Weightlifting
1) Overhead squat @ 31X1, 3-3-2-2-1-1 climbing
2) Clean and Jerk, 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with one miss allowed.
1000 CrossFit
Teams of 2:
10 rounds, OPWAAT and alternating movements:
Strength
Back Squat
Fitness: 3×5 Linear Progression
Performance: 2-2-2-2-2
Conditioning
3 rounds for time of:
Mobility
2 minutes per side of K-Star hip internal rotation on wall
Strength
Every minute on the minute for 10 minutes:
1 Power Clean + 1 Push Jerk
Conditioning
6 Rounds:
2 minutes to complete:
Max kettlebell swings in time remaining (53/35)
– Rest 2 minutes between sets –
Mobility
Calf Stretch (with or without a band) – 2 minutes per leg
Strength
1A) 3x 6-8 Bulgarian Split Squats each side @ 30X0
Rest 45 seconds
1B) 3x 3-4 Turkish Get-Ups each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds
Conditioning
For time:
RX+: C2B pull ups
Cashout Mobility
Couch Stretch, 2 minutes per side
Strength
Every 90 seconds for 15 minutes (10 rounds):
Fitness: 1 hang snatch + 1 overhead squat
Performance: 1 snatch + 1 hang snatch + 1 overhead squat
Conditioning
Three rounds for time of: