Want to learn more about Snatch and Clean & Jerk technique or how to get the most out of your training for Weightlifting and CrossFit? JOIN US June 18th at CrossFit Torva for a one-day seminar where we will teach you the same technique and training philosophies that lead our lifters to over 15 State & Nationals Records, and two National Championships. Lift more, be safer, have more fun. Click Here to register, CrossFit Allen, CrossFit Wylie, and CrossFit Torva Members receive a discounted price.
WOD
Strength
Clean Grip Deadlift: Build to a 5 rep max in 5 sets
Conditioning
6 Rounds for Time (25 minute cap):
100m Sprint
7 Thrusters (95/65)
20 Double Unders
2 Minute rest
Extra
Hang Clean + Front squat: 60/3+1, 70/3+1, 75/2+1, 80-85/1+1*4 sets, every 2 minutes
4 supersets
-10 weighted parellette pushups (as deep as possible)
-20 banded tricep extensions
At a steady pace
15 Strict HSPU – Facing wall
40 Kipping HSPU
15 Strict HSPU – Facing wall
After Conditioning:
5 minute EMOM:
-8 strict TTB
-Hold plank rest of Min.