Olympic Weightlifting Technique

Quality only!

5 rounds (60min):

1min AB
1min Rest
1min Sled push (skilmill max)
1min Rest
1min Ski
1min Rest
1min Row
1min Rest
1min Burpees
1min Rest
1min Farmers walk (AHAP)
1min Rest

40 x Bar over burbee in 4 min

then

find 3rm front squat in 4 min

5x30sec ON/30sec OFF KB Swing

4 rounds @80-85% Every 2min

In 15 minutes find day’s heavy

1. 15 Wallball
2. 4-10 HSPU
3. 15 T2B
4. 6+6 box step ups
5. 1-2 rope
6. 20 hollow rock
7. 16 Lunges

(Use weightwest)

CrossFit Open 15.1.

Complete as many rounds and reps as possible in 9 minutes of:

15 Toes-to-bars
10 Deadlift 52/34kg
5 Snatches 52/34kg

6 x 3 Every 3 minutes

Find day’s heavy

Skill:

Handstand push ups

WOD:

'Holley'under

30 rounds for time

20 double unders
3 HSPU's
1 Power clean 100/70