Bench press 3-3-3
Back squat 3-3-3
—One&Only team competitor–
1: Muscle snatch + Tall snatch + Drop snatch – Work up to a 1+1+1 max for the day (Tall snatch = high hang snatch with no down. Post in comments which movement you failed at first)
2: Snatch – Work up to a max for the day.
3: Clean and jerk – Work up to a max for the day.
4: Pause front squat – Work up to a max for the day.
*Today is structured so that you can control the intensity. If you feel good, take it up, see what you can hit and then do a few back off sets. IF you are feeling sluggish, go up to a weight that feels solid and hit 3-5 singles.
Work Capacity: Complete the following for time:
-50ft 1-arm DB overhead lunge (50#/35#)
-100x GHD sit ups
-100x back extensions
-50ft 1-arm DB overhead lunge (50#/35#
Photo by ” Il CrossFitter di Merda”.