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CrossFit Papio – CrossFit

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Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Olympic Lifting Class

Snatch Warm Up Complex (4×1 increasing weight )

Complete 1 rep of everything in a complex:

3-Position Pause Snatch Deadlift

Snatch Pull

Muscle Snatch

Power Snatch

Overhead Squat

Hang Squat Snatch

Snatch Balance

Squat Snatch
3:00 Min Clock

*warm up 1x through with barbell

Clean and Jerk Warm Up Complex (4x 1 increasig weight )

Complete 1 rep of everything in complex:

3-position Pause Clean Deadlift

Clean Pull

Muscle Clean + Dip POP

Power Clean + Push Press

Front Squat + Push Jerk

Hang Squat Clean + Split Jerk (L)

Squat Clean + Split Jerk (R)
3:00 min Clock

*warm up 1x through with Barbell

Front Squat (1×10 @55%, 1×10@65%, 2×7@75%, 2×5@85%, 2×3 @90%)

4:30 min clock

*superset with Power Snatches and Power Cleans off Blocks

* work in groups of 3-5 people

Power Clean off the blocks with bar at the pocket + 1 front Squat (5×3 increasing weight )

1 power clean off blocks + 1 front squat

Power Snatch off Blocks 3-4in below pocket (5×3 increasing weight )

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