-Barbells for days!
WOD:
Old School CrossFit.com workout
Every Minute on the Minute, start at 95/65#
1 Snatch
1 Clean
1 Deadlift
Go up 10# every min until you fail, then move on to the next movement. Your Score is the sum of the heaviest lift made at all three lifts.
Weightlifting:
Warm up w/ OH Squat Variation-
Sotts Press Balance + OH Squat up to 55% 1RM Snatch
Front Squat- 3sec Pause w/o Belt
1RM, then 80% for 2x3 no Pause
Snatch- 2sec Pause above knee
start at 70%- 10x1 working up; heavy but no misses
Jerk from Block- 3 sec pause in dip and catch
1RM then 80% 2x2
UMIW1-
- DB Bench 3x8
- Chinese Rows 3x8
Walking Lunges 150m @ 45/35#
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