CrossFit Habu – Competitor
(No Measure)
Free for all….cap it at 20 minutes
Weightlifting
Session 1
7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest 90 sec.
(basically a set of 5 T&G Power Snatches, with a three second pause at the knee on the first and last reps. should all be unbroken)
Weightlifting
Session 2
5X3 T&G Power Cleans + 5 Jerks – work to a max complex, rest 90 sec.
(3 T&G Power Cleans, then after the last power clean, 5 unbroken jerks of any style)
Skill
10 min of freestanding HS holds
Conditioning
5 rds of:
3 rope climbs
15 OHS 135/95#
2 rope climbs
10 S2O 135/95#
rest 1:00 between rounds
