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)