9/21/15

10 min to work up to a heavy OHS ,

3 sets of 3 @ 75% of heaviest weight reached ,

3 min of iso scap hang ,

20-15-10 OHS - 75/55 Burpee over bar

Coach J Oly - 

Snatch - 60% x 2 x 5 Clean & Jerk - 60% x 1 x 5 Back squat - 50% x 2 x 3 (focus on acceleration up) This will be a very light and easy week in preparation for max back squat testing on Saturday

Comp- 

10 min to work up to (HAP) ohs ,

5x2 @ 85% of heaviest OHS ,

OHS@35% bodyweight

30-20-10

OHS and 20" box jump overs ,

5 min rest,

9-6-3

front squat 225/145

bar muscle up

Published on by crossfit reflexion.