Finally back to our regular schedule!

Olympic Weightlifting

Snatch 1rm

then perform 3×1 @ 90% of 1rm

Hang snatch

Perform 3×1 @ 90% of 1rm snatch


Complete 4 Rounds

2 minutes each round

Row 200m

with remaining time…

Max shoulder to overhead 135/95

Rest 3 minutes between rounds

Score is total repetitions


figuring out some math

Gymnastics Tips With Laurie Galassi: The Strict Handstand Push-Up
CrossFit Journal video [wmv] [mov] [HD mov]

The CrossFit Goal Setting Course” with Greg Amundson, CrossFit Journal video [wmv] [mov] [HD mov]

In-Season Training: The Critical Difference” by Bill Starr, CrossFit Journal article [pdf]