Melanie busting out burpees in the sand at our Birds Hill Park WOD on Saturday.
It was a beautiful day and a beautiful workout.
CrossFit:
A.
Snatch 3x1@ 75, 80, 85%
B.
Clean & Jerk
3x1+1 @ 75, 80, 85%
C.
Clean Grip Deadlift (CGDL)*
1x5 @ 100% of C&J
*For your CGDL use yoru clean grip (hook grip suggested) and deadlift as if you're going to clean the bar from the ground. Taker your time setting up in your start position making sure that your weight is primairly through your mid foot and your shoulders are ahead of the bar.
Fitness:
A.
20 Min EMOM
Min 1 16 KB Snatch (8&8) 25/40#
Min 2 10 Goblet Squats (heavy)
Min 3 10 HRPU
Min 4 40 sec. Double Bell hold in front rack position
B.
10 Min AMRAP
Run 200m
Row 200m
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