01/30/2019

Storm King – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12

:30 Sec Hight Knees

:30 Sec Sitting in bottom of Squat

3 Muscle Snatches from the hip

3 Behind the neck Snatch Grip Presses

3 Snatch Drops (5 second pause on last one)

3 Sots Press

3 Power Snatches from the hip

3 Full Snatches from the hip

:30 Pigeon

Weightlifting

Clean and Jerk

Every 2 minutes, for 8 minutes (4 sets):

Sotts Press x 3 reps

(clean grip, pressing from the front-rack position in receiving)

Followed by…

Every two minutes, for 20 minutes (10 sets):

Power Clean + Jerk

Build to today’s heavy.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Leave a Reply

Your email address will not be published. Required fields are marked *