Hey everyone! Annelisse will be competing in her very first Olympic Weightlifting competition this Sunday May 22, 2016 at Crossfit Oakland 1313 67th St. Emeryville, Ca. 94608. Her first heat is at 12pm. Come out and cheer on  Anne! She will rock the lifts!     

OLY Skill:Clean Complex *Empty Bar4 Sets of:1 Deadlift1 High Pull1 Squat Clean1 Push Press1 Push Jerk1 Split Jerk Strength:4×4 Bench Press add 5#WOD: *Running Clock2RFT5 Clean & Jerk 105/155 *not a power clean30 Lateral jump over the bar*Rest 2 minutes*3RFT30 Deadlifts 105/15515 Toes to Bar *Post total time of completion including the rest period*Coach leads…

4×4 Deadlifts add 5# *no dropping the bar during the sets EMOM: 5 Minutes1-2 Strict Muscle Ups or 3-5 Strict Pull AMRAP: 12 Minutes5 HSPU *Deficit using 25lb plates50 Double Unders10 KB Snatch (5 each arm) 26/44100m Run*Muscle ups start from dead hang with feet off the floor or boxes.*Option for Strict Pull ups is…

“Medball Madness” Team of 2 for time: only 1 athlete can work at a time except on the 400m run. Each athlete will perform the reps posted. (4) 50m Sprint Relay (no ball) 50 Burpee Wallballs 14/20lbs, 9/10f 50 Medball ABMAT sit ups 400m Medball run 50 Medball Cleans 30 Medball Pull ups (4) 50m…

OLY Skill: Snatch Complex *Empty barbell4 sets of:1 Deadlift1 High Pull1 Muscle Snatch1 OHS1 Snatch Balance*Coach leads the sets as part of the warm up* Strength: 4×4 Front Squats add 5# WOD: 3RFT3 Rope Climbs10 KB Goblet Squat Cleans 35/53*Rest 5 minutes* For Time:1 Mile Run

5×5 front squat add 5# 2 second pause at the top of each rep “Murph” prep800M run10 rds. of Cindy800M run

EMOM 6 minutes 4 clusters 65/95 AMRAP 15 minutes 10 renegade DB rows (pick wt.) body in plank position 10 pistols alternate leg with 1 DB 20 ab mat sit ups with 1 DB held to chest

5×5 OH squat add 5# 2 sec. pause at the top of each rep For time:21-18-15-12-9-6-3CTB pull-ups Burpee box overs 20/24