12/17/2016 OLY-WOD

Angelino CrossFit – Competition Series

OLY

A. WEIGHTLIFTING:

a. Power Snatch + Overhead Squat:

2+1 @ 70% of Power Snatch

2+1 @ 75%

2+1 @ 80%

1+1 x3 @ 85%

b. Power Clean + Push Jerk:

2+1 x2 @ 70% of Power Clean

2+1 @ 80%

1+1 x3 @ 85%

c. Snatch Pull:

2×2 @ 95%

2×2 @ 100%

B. CONDITIONING:

400m Row

20x Pull-ups

400m Row

20x Kettle Bell Swing (Rx 53/35)

400m Row

20x Push-Press (Rx 135/95)

400m Row

20x Handstand Push-Ups

Power Snatch

Overhead Squat

Power Clean

Push Jerk

Snatch Pull

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