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12/4/2017 Retest week

3
Dec

12/4/2017 Retest week

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

400 meter run/row

Oly Drills: 3 rounds

5 Hang Snatch High Pulls

5 Hang Muscle Snatch

5 Snatch Balance

5 Hang Snatch Pullunders

Then Max Snatch…

Then Clean drills: 2 rounds

5 Hang Clean High Pulls

5 Hang Clean Pullunders

5 Jerks/Split Jerks

Weightlifting

Olympic Lifting Total (Total Weight)

3 attempts at each

(misses count as an attempt)

*warm up reps don’t count so as long as you don’t miss you can keep going ;-)*

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Gymnastic or Strength Accessory Work

CrossFit Lift Off WOD 2017 (AMRAP – Rounds and Reps)

12min AMRAP

25 Pullups

50 Cal Row

100 Overhead Squats 45/35#

50 Box Jumps 24″/20″

25 Pullups

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