Performance & Olympic Weightlifting 5-17-16


Performance & Olympic Weightlifting 5-17-16

*For those who are competing in Olympic Weightlifting Meet on Saturday

Power Snatch 60/2, 65/2, 70/2×2
Power Clean & Jerk 60/2, 65/2, 70/2×2
Back Squat 60/3, 70/3, 80/2, 85/2×2
Clean Pull 90/2×4

5x500Meter Row @ 90% of your best 1000M Pace

*For those who are not competing this weekend

Take 20 Minutes to work to a heavy complex of:
3 Squat Clean From Blocks + 2 Jerks holding for 2 seconds
on the catch

*Try to time this so that you finish it when a class is starting their workout

Then Jump in with a CrossFit Class For the Following

Every Minute on the Minute for 10 Minutes
5 Front Squats
5 Dips

With a Partner Perform 3 Rounds of the Following:
AMRAP alternating full rounds with a partner in 30 Minutes of:
5 KB Swings
3 Burpees Over the Bar
1 Snatch 43/30kg
*BONUS: The workout will start with 50/30 Calories on the Assualt Bike that
can be split between both Partners. At minute 10 and at minute 20, both
partners will pause the amrap and as a team complete another 50/30 calories
on the assault bike.