0845 Weightlifting
Snatch Balance + 1 OHS @ 31X1 (three seconds down, one second at absolute bottom, accelerate up as quickly as possible with control, one second at top), work to a max in complex then 2x 1 @ 80%.
Clean and Jerk, paused one second at knee and two seconds in split of jerk. 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with zero misses.
1000 CrossFit
Team “Chief”
Working in teams of 3:
5 rounds:
5 minutes, as many rounds as possible:
- 3 Power Cleans (135/95)
- 6 Push Ups
- 9 Air Squats
1 min rest between rounds
Partners alternate whole rounds (3/6/9). Try to get the same score on each round! Your overall score is the total number of reps completed throughout the entire workout.