CrossFit Lifted – CrossFit
Snatch grip deadlift+2 power snatches
Brief refresher on power snatch technique (foot position, grip, head position, pull extension and catch).
Every 90 seconds for 6 sets:
1 Snatch-grip deadlift +2 power Snatches at 80%* of your 1RM power snatch
NOTE: try your best to mimic your setup for the snatch when performing the deadlift. Drop the bar and reset between all reps.
*This is a 5% improvement from last week.
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes:
25 wallballs (20/14)
7 burpee box jump overs (24/20)
15 DB floor presses (heavy)
Rest 1 minute