Workout of the Day 3/26/2015

CrossFit

Strength:

Performance –

Back Squat 3RM

Fitness –

Back Squat 3 @ 8, 3 @ 9, 1 drop set (95%)

Conditioning:

In teams of 2 or 3:
3 Rounds
400m Sand Bag Carry
20 Step Ups
30 Air Squats
40 Lunges
Time Cap: 20 mins
10 Burpee Penalty for dropping sand bag

Extra Work:

Run
6 x 200 m sprint, 400 m easy

Weightlifting

Performance:
Snatch Pull + Hang Snatch
65%x3 70%x3 72.5%x2 75%x2 77.5%x2 80%x1x2 85%x1x2

Clean
20 mins to establish
3RM

Snatch Grip Press
55% x 5 x 3

Power Jerk + Split Jerk
70%x4 75%x3 80%x2 85%x2 90%x1x2

Fitness:
Muscle Snatch from hip + Power Snatch from hip + Snatch from hip, 5 sets

Behind the Neck Push Press 3 x 5

Clean from hip 5 x 3

Overhead Jerk Ladder 3 x 10

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