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 2 minutes for 6 sets:
1 Snatch-grip deadlift +2 power Snatches at 83-85%* 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 3-5% improvement from last week
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
50 Wall-Ball Shots, 20# / 14#
If you cannot do ring muscle ups, scale to bar muscle ups/chest to bar pull-ups/pull-ups/ring rows
300 singles for 100 double unders.
Metcon (No Measure)
7 KB Deadlifts (70/53 each arm)
100 ft. Farmer walk
7 KB Deadlift
Rest 90 seconds