Lifting Day

CrossFit WOD - IMG_3687 1. Build to a heavy set of 2 Deadlifts

2. "Cash Out" AMRAP 12        7 Deadlifts (225/155)        50' Dumbbell Walking Lunge (30/20)        200' Sprint

Strength WOD -         1 rep max split jerk

Comp Squad Extras -  1. Snatch 3 rounds of: 3 reps at 70% 3 reps at 75% 2 reps at 80% 2 reps at 85% 1 rep at 90%

2. Conditioning AMRAP 12        10 KBS, 2-pood/1.5-pood        60 Double unders        6 10m Shuttle sprints (every turn around counts as a rep)

IMG_3551 IMG_3582 IMG_3580 IMG_3574 IMG_3598 IMG_3599 IMG_3606 IMG_3612 IMG_3670 IMG_3655 IMG_3671 IMG_3673 IMG_3620 IMG_3631 IMG_3679 IMG_3667 IMG_3680 IMG_3617