August 3, 2018

CROSSFIT
Weightlifting: 3 Position Clean + Jerk (Heavy Single)
*Each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
*20 minutes to work up to a max for the day.
Conditioning: For Time
CF Linchpin 180720
50 Double-unders
50 Abmat Sit-ups
50 Double-unders
50 Dumbbell Burpees, 50’s/35’s
50 Double-unders
50 Abmat Sit-ups
50 Double-unders
50 1-arm Dumbbell Snatch, 50’s/35’s
50 Double-unders
50 Abmat Sit-ups
50 Double-unders

SWEAT
Conditioning: 2 Rounds, Each for Time
*Every 10 minutes, for 20 minutes (2 sets), each for time:
Row 1000m
50 Wall Balls (20/14)