Press
4x36kg
4×4 40kg
3 deadlift 10-9-8…1 deficit kipping hspu
weight:55/65/75/85/90/95/97.5/3×100
Warm-up
3min row
3min run
3x
15 swings
7 lunges
7 good morning w/ barbell
7 deadlift w/ barbell
Hang Snatch 2x
5 snatch deadlift
5 hang snatch high pull
5 ohs
5 snatch balance
5 hang snatch
Weightlifting
High-Hang Snatch (8×3)
take 15min to do 8-10sets of 3 reps high hang clean
focus on sitting down as fast as possible and catching the bar in a stable position before standing up. Weight is of no importance!!!
last set: 35kg
I felt really tired…
Metcon (No Measure)
4x 30sec work, 30sec rest each station
I. wall balls 20lbs (13/13/13/16)
II. sumo deadlift high pull 32/24
(13/15/15/17)
IV. hang snatch 30kg 4/4/4/5
V. rest
All about CrossFit and me 