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
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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