6
Dec
SATURDAY
CrossFit WOD:
amrap 30 min:
5 kb swings 53#/35#
10 push ups w hand release
15 air squats
sprint to end of rig and back
WEIGHTLIFTING/OLY CLASS:
Snatch 4 x 2 @ 60% 5 sec count from floor to knee
Full snatch
Front squat 5 x 2 @ 80%
Snatch push press 3 x 5 @ 50%
Then: Every 90 sec for 12 min hang snatch + ohs @ 70% of snatch