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
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
• 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
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
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
1MU=4 Ring rows+4 Ring dips
CrossFit Juke Joint 