Over the next 5 weeks I will be programming to get you guys ready for the CrossFit Liftoff. My goal is to have everyone participating to PR their Clean and Jerk / Snatch that Friday night November 4. There will be lots of bonus work because we can not fit it all in within the hour of class. If you do the bonus work make sure you listen to your body, operate within your limits and know when you need rest days. Now let’s put the work in and PR everything!
Primer: Tall Snatch 3×3 (light)
A. 5×3 Snatch @ 75%
B. 3×3 Snatch Grip Deadlift @ 100% (3 second pause at mid thigh)
C. 10 Rounds
10 Push Press @ 135/95
10 T2B
*Bonus
5×3 Jerk @ 75%
5×3 Back squat @ 75%
3×10 Weighted Back Extensions
3x Max Max Effort Reverse Crunch