12 June 2016 – Find your 1RM Snatch and Clean & Jerk

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) Snatch
Every two minutes, for 18 minutes (9 sets):
1 Snatch - Loads per set (by %) are:
65% - 70% - 75% - 80% - 85% - 90% - 95% - 101%+ - 101%+

- Rest 3-5 minutes -

A2) Clean & Jerk
Every two minutes, for 18 minutes (9 sets):
1 Clean & Jerk
Use the same % scheme as above, but of your 1RM C&J

Competition Class (9.30 - 11 am)

A) Weightlifting: As Above

B) Strength: Deadlift
In 10 minutes, complete as many sets of 10 deadlifts as possible @ 70-75% 1RM
*Only unbroken sets count
*Rest as required to ensure success

C) Conditioning / Stamina
For time:
75 Wall balls (9/6 kg)
50 Toes to bar
50 Wall balls (9/6 kg)
25 Toes to bar
*Time cap: 15 minutes

Engine Work (8.30 - 9.30 am)

For time:
1000m row
50 Thrusters (20/15 kg)
30 Bar over burpees

- Rest 4 minutes -

For time:
30 Bar over burpees
50 Thrusters (20/15 kg)
1000m Row