02
04 '19
Strength
Touch and go power snatch
5-5-5-5-5
Barbell snatch balance
5-5-5
METCON
CrossFit Games 13.4
7min AMRAP
3 clean and Jerks 135/95
3 toes to bars
6 clean and Jerks 135/95
6 toes to bars
9 clean and Jerks 135/95
9 toes to bars
…
Continue increasing reps by 3 each round until time is complete
Lite/Beginners
7min AMRAP
3 clean and Jerks 95/65
3 knee raises
6 clean and Jerks 95/65
6 knee raises
9 clean and Jerks 95/65
9 knee raises
…
Continue increasing reps by 3 each round until time is complete
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Snatch pulls @110% of 1RM
3-3-3-3
Gymnastics
Strict chest to bar pull ups 3×8
Core
3 rounds
20 GHD situps
20 back extension
10sec L-sit hold