CFW Instructor Danny leading Saturday's Olympic Weightlifting class.
CFW Instructor Danny leading Saturday’s Olympic Weightlifting class.

 

 

CrossFit
4 rounds of:
FAT Bar Bench 9-10r (3,1,X,0)
Weighted Chin-up 5-6r (2,0,X,1)
Rest 2:30 b/w rds

then:

For time:
20 Shoulder to Overhead 135/95
30 pull ups
40 Double Unders
50 Burpees

 

Wilmington Weightlifting Club

Snatch + Overhead Squat – [60% x 1, 65% x 1, 70% x 1, 75% x 1] x 2
 Clean and Jerk – [60% x 1, 65% x 1, 70% x 1, 75% x 1] x 2
Clean Pull – 105% (of clean) x 2 x 5
Front Squat – 65% x 2, 75% x 2, 85% x 2, 90% x 2