1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

OLY Complexes

August 24, 2016

CrossFit Pampa – CrossFit

0-20: Snatch Deadlift + Hang Power Snatch + Hang Snatch (Work up to a heavy single.)

3 Snatch Grip Deadlifts

2 Hang Power Snatch

1 Hang Squat Snatch
Then, take off 10-20 lbs. and complete 2 more sets.

20-40: Clean Deadlift + Hang Power Clean + Hang Clean + Jerk (Work up to a heavy single.)

3 Clean Deadlifts

2 Hang Squat Cleans

1 Jerk
Then, take off 10-20 lbs. and complete 2 more sets.

cash: Glute-Ham Raises (3 x 10 reps)

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