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Weightlifting/ Strongman Practice

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

30 minutes to complete:

Snatch Complex (5 sets)

2 Snatch Deadlift + 1 Snatch + 2 Overhead Squats

Heavy Sled Push

As heavy as possible (AHAP) down 1 length of turf

Metcon

Partner WOD – 20 minutes

Metcon (AMRAP – Rounds and Reps)

EMOM

5 Thrusters (95/65)

5 Burpees

While partner hangs from the pull-up bar

Partner 1 has 1 minute to complete their thrusters and burpees, which partner 2 is hanging from the bar. Whatever time is left in the minute is rest for both partners. During the second minute, partners switch roles.