Strength Work
Snatch
2X5 75% 1RM
3X3 85% 1RM
D.T.
3 rounds for time:
Advanced*
Deadlift, 155/110#, 12 reps
Hang Power Clean, 155/110#, 9 reps
Push Jerk,, 155/110#, 6 reps
Rx
Deadlift, 135/75#, 12 reps
Hang Power Clean, 135/75#, 9 reps
Push Jerk, 135/75#, 6 reps
Intermediate
Deadlift, 115/65#, 12 reps
Hang Power Clean, 115/65#, 9 reps
Push Jerk,, 115/65#, 6 reps
Novice
Deadlift, 95/45#, 12 reps
Hang Power Clean, 95/45#, 9 reps
Push Jerk,, 95/45#, 6 reps
Post time to comments.
*Based on the current capacity of the majority of our athletes, the coaches agreed that the CrossFit Rx of 155/110# is, as of now, advanced.
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