SUN SEPTEMBER 16, 2018 - WEIGHTLIFTING

crossfit-composure-usaw-09162018

Warm-up

Clean Complex Warm-up:
5 Clean DL
5 Clean Pulls
5 Power Cleans
5 Cleans
5 Push Press
5 Push Jerk
5 Split Jerk

Weightlifting

Snatch (5 sets @ 87.5%)

Snatch

5 sets @ 87.5%

Clean and Jerk (5 sets @ 87.5% )

Clean + Jerk

5 sets @ 87.5%

Snatch Pull (3x2 @ 97.5%)

Snatch Pull

3x2 @ 97.5% (of best Snatch)