CrossFit – Monday, July 9th, 2018

Workout of the Day 

-Weightlifting-

Power Clean (%’s off 1RM)

63.5% x 3
72.5% x 3
81.5% x 3

*Complete sets on a 90 second clock.

Dumbbell Snatch

5 x 5 each arm

Rx – 85/55
Intermediate – 70/40
Scaled – 55/25

*Pick one of the above weights and stick with for all 5 sets.
*Complete sets on a 1:45 minute clock.

-Conditioning-

courtesy of Lincphin CrossFit

For time:
40 Wall Balls, 20/14 to 10′
20 Pull ups
20 Dead-lifts, 225/155
30 Wall Balls, 20/14 to 10′
15 Pull ups
15 Dead-lifts, 225/155
20 Wall Balls, 20/14 to 10′
10 Pull ups
10 Dead-lifts, 225/155

*Time cap: 12 minutes

Post all results to Triib and/or comments

Keep practicing and doing the movements that you are uncomfortable with, eventually they will get easier and you will accomplish your goals.