CrossFit Performance & Olympic Weightlifting 5-7-16


CrossFit Performance & Olympic Weightlifting 5-7-16

Work to the days heavy on both of the following lifts:
Snatch then 5×1 @80% (PO)
Clean & Jerk then 5×1 @ 80% (PO)
Pause Squat X/3×5 (PO)

“The Seven” (P)

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.