THU SEPTEMBER 20, 2018 - WEIGHTLIFTING

crossfit-composure-usaw-09202018

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 (3 sets @ 90%)

Snatch

3 sets @ 90%

Clean and Jerk (3 sets @ 90%)

Clean + Jerk

3 sets @ 90%

Snatch Pull (3x1 @ 100%)

Snatch Pull
3 sets of 1 at 90%