Workout of the Day 3/20/2013

Strength

Press 5-5-5

Conditioning

5 Rounds for time:

8 Power Cleans

200m Sprint

Rest 2:00

Athlete chooses weight, go heavy!

Extra Work

DB Bench Press 3 x 10

Practice either double unders or rope climbs for 10:00

Post your loads and times to comments.

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3 responses to “Workout of the Day 3/20/2013

  • Rachel

    Press – 70-78-82
    WOD – 18:39 (PC 113 lbs for first 12, then dropped to 103 lbs)

  • Joshua

    Crossfit palo alto…miss you guys!

    5 front squats every 3 minutes for five rounds, same weight across all sets
    225#

    Wod:
    4 rounds:
    3 min:
    run 50m, run 50m backwards,
    remaining time, amrap: 1 DL, 2hpc, 3 shoulder to oh. 135#
    Rest 1 min:

    20 rounds + 4

  • a-then-a

    P: 75 – 85 – 90
    WOD: 15:25, Round 1 @ 103. The rest at 93#.
    Dumbell BP:
    10 – 10 – 10
    30#, 35#, 40#
    Then tried 50# for the heck of it.. 4 reps.

    We miss you too Yosh!

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