Workout of the Day 3/30/2015

CrossFit

Weightlifting:

Performance –

High Liftoff + High Pull + Snatch
55%x2, 60%x2, 65%x1x3, 70%x1x2

Fitness –

Low Liftoff + Mid Liftoff + Snatch 5 sets

Conditioning:

Performance –
AMRAP 9:
10 Overhead Squats, 115#/75#
30 Double Unders

Fitness –
AMRAP 9:
10 Overhead Squats
60 Single Unders

Strength

Back Squat
8×3 @ 60-70%
*All reps shoud be smooth and as fast as possible

Press 6 @ 7, 6 @ 8, plus 2 repeat sets

Ring Dips w/:01 Pause @ Bottom
3×12-15

Supine Ring Row 3 x 12-15

Dead Bugs 3x:30
Standing Tea Pots 3×15 (L/R)
GHD Situps 3×15

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: