THU SEPTEMBER 13, 2018 - WEIGHTLIFTING

crossfit-composure-lift-09122018

Warm-up

5 Shrugs

5 Dip (to power position) to shrug

5 Dip to scarecrow

5 Muscle Snatch (no dip-just feel high elbows)

5 Tall Snatch

5 High-hang Snatch (dip to power position only)

5 Hang Snatch

Weightlifting

Snatch (5 Sets @ 85%)

Snatch

5 Sets @ 85% (of best Snatch)

Clean and Jerk (5 sets @ 85%)

Clean + Jerk

5 sets at 85%

Snatch Pull (3x2 @ 95%)

Snatch Pull

3 sets of 5 @ 95% of best snatch