Warm up: 2 rounds: 20 walking lunges, 10 good mornings
1. Deadlift: 5, 5, 5
2. For time : 20,15,10,5 of:
Pullups
Power Snatch @ 75 / 53
Lateral Barbell jumps (double count)
Warm up: 2 rounds: 20 walking lunges, 10 good mornings
1. Deadlift: 5, 5, 5
2. For time : 20,15,10,5 of:
Pullups
Power Snatch @ 75 / 53
Lateral Barbell jumps (double count)
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
1. Clean and jerk: 295,305,315x,315x
2. Deadlifts @ 425
metcon number 2
30 second intervals for pace trying to stay below 1:30 / 500 x 5 sets
Saturday:
4×5 front squats @ 90% – 285
five rounds for time
5 deadlifts 295
10 burpees over the bar
5:02
1. 4×3 power snatch – 155, 165, 185, 195
2. 4×3 power clean and power jerk – 165, 195, 225, 245
3. 4×3 3 stop snatch pull- 225
4 set max effort chest to bar pull-ups- 13, 12, 11, 9
met con
4 rounds for time
10 dumbbell snatches @ 75 lbs
10 burpee box jump @ 24 inches
12:13