11/18/12 Sunday Olympic Weightlifting Club

-Written by KC

Teenager Allie Mahoe from KSAC competing in the Round-Up event at CrossFit AllStar

Workout of the Day

Barbell WorkDrake Hirayama from CrossFit Fifty at the AllStar Round-Up

20 min. to establish a 1RM Snatch

20 min. to establish a 1RM Clean & Jerk

WOD 1(Lurong Paleo Challenge WOD):

5 Rounds

20 Burpee

20 Kettlebell Swing (55/35)

WOD 2 (Strength):

EMOM for 7 min., 2 Back Squats @ 80% of 1RM

*then no rest*

2 min. ME(Max Effort) Double Unders

WOD 3:

3 Rounds for time of:

15 Power Cleans (135/95)

50 Double Unders