CrossFit – Friday, September 14th, 2018

Workout of the Day 

-Weightlifting-

Clean Pull + Hang Clean (below the knee) + Clean

Find (1+1+1)RM (8 min cap)
then
90% x (1+1+1), 95% x (1+1+1)

*Complete percentage sets on a 90 second clock. Add weight as necessary.
*Full catches.

-Strength-

Overhead Squat

In 5 sets, work up to a moderate weight of 2.

*Complete sets on a 90 second clock. End heavier than last week.

-Conditioning-

Choose one of the following:

12-9-6 reps for time of:
Front Squat, 205/145
Bar Muscle ups

*Choose the workout you don’t have to modify the gymnastics portion but scale weight if necessary.
*No rack for front squats.
*Time cap: 10 minutes

Post results to Triib and/or comments

Work for it