19
Aug
81917
J5 CrossFit – CrossFit
how much wood would a wood chuck chuck if a wood chuck NORRIS
Weightlifting
Full Body Warm-up
Barbell Warm-up
SNATCH SOTTS PRESS
3×5 w/ BB or 65/45
SNATCH TECHNIQUE WITH BARBELL 3×5
OVERHEAD SQUAT 3X2 80%-85%
SNATCH 3-2-1
8 SINGLE SNATCHES AT 75% OF YOUR TOP SINGLE.
SNATCH PULLS 3X3 90%-100%
FRONT SQUAT 3-2-1 (WORK ON DEPTH AND EXPLODING OUT OF THE HOLE.)
BACK SQUAT 3X3 3 WORKING SETS 85% (STICK TO THIS PERCENTAGE.)
GROUP STRETCH
Metcon (AMRAP – Reps)
20 min amrap
teams of 2
GOLD
20 squat cleans 135/95
40 wall balls 20/14
20 shoulder to overhead 135/95
40 american k swings 53/35
20 cal row
400 m run ( may break up into 200s)
2 rope climbs
SLVR
115/75
20/14
115/75
53/35
Bronze
95/65
14/10
95/65
44/26
10 ring rows from elevation
1 round = 182
run counts as 40
