We are competing in the CrossFit Lift Off Friday November 4, 2016 at 6 pm. It is a 1 rep max snatch and 1 rep max clean and jerk. Everyone should participate whether you lift 15 lbs or 300 plus lbs. It will make you better. Click Here to register. This is a training day for Lift Off Athletes, Friday is your rest day.
“The difficult is what takes a little time; the impossible is what takes a little longer.”
A. Sots Press (from the front) – 5, 4, 3 (ascending weights)
B. Power Clean 1×3@75%, 2×3@80%, 2×2@85%
C. Clean Pull 1×3@90%, 1×3@95%, 2×3@100%, 1×3@95%
D. On The Every 3 Minutes x 5
2 Rounds of:10 C2BPU and 10 OHS @ 95/65
Bonus
OHS – 1×2@75%, 1×2@80%, 3×2@85%
Snatch Grip Push Press – 1×5@70, 1×5@75%, 3×5@80% of snatch
Back Extension – 3×15
Weighted Plank – 4 x 30sec
Seated Plate Twist – 3×15/side