Lifting Day

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CrossFit WOD – IMG_3687

1. Build to a heavy set of 2 Deadlifts

2. “Cash Out”
AMRAP 12
       7 Deadlifts (225/155)
       50′ Dumbbell Walking Lunge (30/20)
       200′ Sprint

Strength WOD – 
       1 rep max split jerk

Comp Squad Extras – 
1. Snatch
3 rounds of:
3 reps at 70%
3 reps at 75%
2 reps at 80%
2 reps at 85%
1 rep at 90%

2. Conditioning
AMRAP 12
       10 KBS, 2-pood/1.5-pood
       60 Double unders
       6 10m Shuttle sprints (every turn around counts as a rep)

IMG_3551 IMG_3582 IMG_3580 IMG_3574 IMG_3598 IMG_3599 IMG_3606 IMG_3612 IMG_3670 IMG_3655 IMG_3671 IMG_3673 IMG_3620 IMG_3631 IMG_3679 IMG_3667 IMG_3680 IMG_3617

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