0845 Weightlifting
1) Snatch, pause one seconds 2″off floor and one seconds in bottom of receiving position: 3@ 40%, 3@ 50%, 2@ 60%, 2@ 70%, 2@ 75%, 1@ 80%, then find max with zero misses
2) Jerk, 1RM with pause five seconds in dip and catch, then 3 @ 80% with no pause (three singles).
1000 CrossFit
Strength:
Work to a 5RM Push Press, then drop sets @ 95% and 90%
Conditioning:
Teams of 3:
- 200m Seabag Relay (60/40)
- 30 Team situps
- 100 Deadlift, OPWAAT (155/105)
- 30 Team situps
- 200m Seabag Relay