20.2.14

CrossFit:
Skill: Muscle up
Strength: 
5x3 Wdh Floor Press

AMRAP in 12 min:
5 Snatch 42,5/30kg
2 Muscle Ups


Weightlifting:
Power Snatch + 2 Behind the Neck Push Press + 2 Overhead Squat
1 Set @ 60% of Snatch 1 Rep Max*
3 Sets @ 70% of Snatch 1 Rep Max*
*1 Minute Pause zw den Sätzen

Snatch Grip Press from Behind the Neck from the Squat
4 x 3 Wdh
*Steigere das Gewicht so, dass die Technik sauber bleibt!

Front Squat
1 x 2 @ 60% 1 Rep Max
1 x 2 @ 70% 1 Rep Max
4 x 2 @ 80% 1 Rep Max

EMOM für 5 min.: 2 clean & jerk 75%, 
dann max reps in 2 min. 75% clean & jerk