8/17/16 – Rowing & Wall Balls

morgan clean

CrossFit Performance

For Time

250m Row

30 Wall Balls

250m Row

@90% effort

Rest 5:00

x3

CrossFit Fundamentals

A. Push Press Review

B. Push Jerk Review

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For Time

Buy In: 200m Farmers Carry

4 Rounds

10 Push Jerk

10 Plyo Lunges (per leg)

Cash Out: 200m Farmers Carry

Olympic Weightlifting

A. Snatch Grip High Pull – 6×1.1

*all should be around 100-105% of 1RM

B. Power Clean – 6×1.1

*work heavy, pause in catch

C. Snatch Balance + OHS – heavy single

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3 Rounds

Max Handstand Hold, wall facing

:15 – :20 Sorenson Hold