Week 4 of 10

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (Heavy Single)

If your heavy single for your snatch is 85% or less of your best, drop to 90% of that single for 1, then 80% for 3 more singles.

B: Clean and Jerk (Heavy Single)

If your heavy single for your CJ is 85% or less of your best, drop to 90% of that single for 1, then 80% for 3 more singles.

C: Front Squat (Heavy Single)

Conditioning

D: Metcon (Time)

3 Rounds for time:

10 x Strict Pull Ups

10 x Hanging Knee Raises

10 x Box Jumps(mid thigh)

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