Snatch Deadlift + Low Hang Snatch + Overhead Squat
5 sets of 1 across
Start at 65% of 1RM Snatch
Target a 5-10lb increase each week


Event 3 of the 2016 CrossFit Games
For Time:
50 Wallballs 20/14
25 Medball Sit-ups
600m Run with Medball

**** if you put the ball down on your run you must do 20 burpees

Comp HW

BPS Day 10
Muscle Clean - 90% of your 5RM, 6 reps, 4 sets, 2 minute rest
1 arm Overhead Squat - 80% of your 1-5RM that you established in testing, 10 reps, 2 Sets per arm, 1 minute rest between legs
Pull Up Bar Hang - Accumulate 2 minutes on a running clock, record time to accomplish including rest. If you completed this in over 5 minutes last week use a light band to assist you this week. If you were able to complete this in under 3 minutes last week, add a weight between 25 and 50 pounds that will make completing the task in under 3 minutes doable but difficult.


CrossFit Journal: The Performance-Based Lifestyle Resource