Workout of the Day 3/19/2015

CrossFit

Weightlifting:

Performance –

15 Mins to build to Heavy Single
High Liftoff + Snatch

Fitness

High Liftoff + Snatch 5 sets

Conditioning:

Performance –

Buy In:
12 Muscle-Ups For Time

Straight into

Three Rounds for Time:
10 Dumbbell Snatch, 70#/55#, alternating
20 Wall Ball, 20#/14# to 10′

Time Cap: 20mins

Fitness –

Buy In:
30 Pushups For time

Straight into

Three Rounds for Time:
10 Dumbbell Snatch, alternating
20 Wall Ball

Time Cap: 20mins

Extra Work:

EMOTM x 8 min
1-3 Strict HSPU + 5-8 Kipping HSPU

Weightlifting

Performance:
Snatch from low blocks 55%x5, 60%x4, 65%x3, 70%x2x2

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

Clean from low blocks 55%x5, 60%x4, 65%x3, 70%x2x2

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

Fitness:
High Liftoff + Snatch, 5 sets

Drop Snatch 5×3

High Liftoff + Clean, 5 sets

Drop Jerk 5×5

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