0845 Weightlifting
1) Overhead squat, establish a 3RM for the day
2) Clean and Jerk, paused one second at knee and one seconds in split of jerk. 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with zero misses.
1000 CrossFit
In teams of two, OPWAAT, complete the following as quickly as possible:
Don’t forget to come out Sunday at noon for Restore!
Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, 3RM paused one second during first rep only, then two drop sets @ 90%
Conditioning
For time:
Strength
Fitness: Every minute on the minute (EMOM) for 15 minutes, one full snatch or hang snatch. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM x 15, one snatch, start 75% and work up
Conditioning
3 rounds for time:
Strength
Every 90 seconds for 12 minutes (8 sets) : 1 Push Press + 1 Push Jerk + 1 Split Jerk
Racks may be used. Work up in weight throughout with zero misses. Take the weight down if form degrades.
Conditioning
Record score for each round
Strength
Fitness: Front Squat, 3×5 Linear Progression
Performance: Front Squat, 5RM, then two drop sets at 90%
Conditioning
As many rounds as possible in 7 minutes of: