WOD 12082014

Main – CrossFit

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Olympic Lifting

Snatch Grip Deadlift

2 x 3 (reps) @ 80% of snatch 1RM
2 x 3 @ 85%

Note: All percentages for clean and/or snatch deadlifts are done using your snatch/clean 1RMs and NOT your deadlift 1RMs. Always use perfect snatch/clean technique, NEVER use a powerlifting style with high hips for snatch or clean deadlifts. We will specifically say “deadlift” if we want you to do a heavy powerlifting style deadlift.

Strength

Shoulder Press

1 X 5RM
4 x 5 @ 90% of above 5RM

Metcon

Metcon (Time)

6 Rounds For Time of:

10 Box Jumps (24″ men/20″ women)
15 Sit Ups
10 Ring Dips

Optional Accessory Work

Single Arm Dumbbell Row (8-8-8-8-8)

*8 per arm

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