Workout of the Day 3/24/2015

CrossFit

Weightlifting:

Performance –

:02 Pause Snatch
55%x4 60%x4 65%x3 70%x2x2 75%x1x3

Fitness –

Low lift off + high lift off + snatch 5 sets

Conditioning:

Performance –

EMOM 12:
Odd: 5 Power Clean @ 70%
Even: 10 Toes to Bar

Fitness –

EMOM 12:
Odd: 5 Power Clean
Even: 10 Hanging straight leg raises

Weightlifting

Performance:
:02 Pause Snatch
55%x4 60%x4 65%x3 70%x2x2 75%x1x3

OH Squat
5×3 @ 70%

Clean and Jerk
70%x(1+2)x3 75%x(1+2)x2
80%x(1+2)x2 85%x(1+2)x3

Clean Pull w/:03 Eccentric
95%x3 100%x3 105%x3

Fitness:
Low Liftoff + Mid Liftoff + Snatch, 5 sets

OHS 4 x 4

Low lift off + high lift off + clean 5 sets

Overhead jerk ladder 3 x 10

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