Warm up #1
1. Overhead squat: 4, 4, 4, 4
2. Heavy Running Grace
10 Rounds for time of:
3 Clean and jerk @ 155 / 108 (power clean, squat clean, power jerk, split jerk, push press, press, all acceptable)
100 Meter run
Warm up #1
1. Overhead squat: 4, 4, 4, 4
2. Heavy Running Grace
10 Rounds for time of:
3 Clean and jerk @ 155 / 108 (power clean, squat clean, power jerk, split jerk, push press, press, all acceptable)
100 Meter run
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
1. Box squat 315 x 3 x 3 felt weak as a kitten
2. Lots of Pullups
OH Squat 95, 105, 105
Metcon 10:11 @ 135#
metcon : running grace rx’d 10:28
1. power snatch from block work up to 1rm – 155, 165, 175 x 2 , 185, 195, 205 x 2
2. 3×3 hi-hnag snatches – 175 x 3
3. max effort touch and go snatches @ 100% of #2 – 5 @ 175
4. 4×5 front squats – 225, 255, 285 , 315
4. 4 sets of max effort pause dips – 8,8,6,3