Ballston CrossFit » Monday, January 22, 2018

Monday, January 22, 2018

Strength/Skill Schedule
Monday: Back Squat
Tuesday: Strict Pulls/ Amrap Intervals
Wednesday: Clean and Jerk 1RM
Thursday: Run-Climb-Clean
Friday: Snatch Complex
Saturday: Deadlift
Sunday: 4 Round Chipper

Back Squat:
4 sets of 3 @ 85%,
then one set of max reps @ 80% (go for more reps than last week)

 

For time:
40 DB Snatch, alternating (50/35#) Fx = 35/20#*
5 Burpee Box Jump Overs (24/20”)*
30 DB Snatch (50/35#) Fx = 35/20#
10 Burpee Box Jump Overs (24/20”)
20 DB Snatch (50/35#) Fx = 35/20#
15 Burpee Box Jump Overs (24/20”)
10 DB Snatch (50/35#) Fx = 35/20#
20 Burpee Box Jump Overs (24/20”)

*2018 Open Standards for DB Snatch (no alternating hands above head)
*Box Facing BBJO, 2017 Open Standards

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