Workout of the Day 3/17/2015

CrossFit

Weightlifting:

Performance –

Clean & Jerk 55%x5, 60%x4, 65%x3, 70%x3, 75%x2

Fitness –

Clean with pause below knees 5 x 2

Conditioning:

Performance –

3 Rounds for time:
9 DB Squat Clean & Jerk Left 45#/25#
24 double unders
9 DB Squat Clean & Jerk Right 45#/25#

Time Cap: 12 mins

Fitness –

3 Rounds for time:
9 DB Squat Clean & Jerk Left
60 Single unders
9 DB Squat Clean & Jerk Right
Time Cap: 12 mins

Weightlifting

Performance:
Snatch from blocks 55%x5, 60%x4, 65%x3, 70%x3, 75%x2
Snatch Push Press 60%x5x3

Clean from blocks 55%x5, 60%x4, 65%x3, 70%x3, 75%x2

Touch-and-Go Power Jerk 55%x8x5 on 2 minutes

Fitness:
Snatch w/pause below knees, 5×2

Snatch Competition Pull 5×2

Clean with pause below knees 5 x 2

Jerk 10 x 1 with :60 – :90 rest

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