21
11 '17
Have you signed up for the Rogue Liftoff? Link below:
www.crossfitgames.com/liftoff
METCON
12min AMRAP
3 power snatch 135/95
6 clean and jerk 135/95
9 chest to bar pull ups
54 double unders
Note: Are you sick of double unders yet? Good, get better at it and you’ll love them😜
Weightlifting
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Snatch pulls @110% of 1RM
1-1-1-1-1
Note: Heavy singles this week but don’t max out. Aim for 90% of 1RM on your last sets
Acc work
Hip extension
15-15-15
GHD sit ups
15-15-15
