Thursday, 2/15/18

Weightlifting

Snatch Grip Deadlift (3-4 inches deficit@(90%+33#)x5x4)

(15min)
4 Rounds of 5 SGDL (3-4 inches deficit)@33#+90% of 1RM Santch

Snatch grip Push press+ 2 Heaving Snatch Balance  (@(70%+16.5#)x1x4)

From the rack
•        Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat

(18min)
4 Rounds of 1SGPP+2HSB@16.5#+70% of 1RM Snatch

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

1MU=4 Ring rows+4 Ring dips

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