10-25-16

Link to register for lifting seminar:

https://www.eventbrite.com/e/crossfit-318-olympic-weightlifting-seminar-tickets-28685502109

Strength

1a) Deadlift 3 x 3 70%, 80%, 90% +
1b) push Jerk 3 x 3 70%, 80%, 90% +

* ( +) on the last set means, do the max reps you can with that weight, with the goal of setting a rep record at every session. 
** work back and forth between deadlifts and push jerk 

***base both off of 90% of 1RM
Conditioning 

With a running clock…
1) 3 rounds of:
:30 ME AD
:30 Rest
then…
30 6″ Target Burpees
*Begin #2 immediately after finishing #1.
2) 3 rounds of:
:30 ME AD
:30 Rest
then…
30 Power Snatches 75/55#
*Begin #3 immediately after finishing #2.
3) 3 rounds of:
:30 ME AD
:30 Rest
then…
30 TTB

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