Workout of the Day 3/31/2015

CrossFit

Strength:

Performance –

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

Fitness –

Back Squat 3 @ 7, 3 @ 8, plus 3 repeat sets

Conditioning:

“Helen”
3 rounds for time:
400m Run
21 KB Swings 53#/35#
12 Pullups

Time Cap: 15 Mins

Weightlifting

Performance:
High Liftoff + High Pull + Snatch
55% x 2, 60% x 2, 65% x 1 x 3, 70% x 1 x 2

Snatch from Blocks
55%x3, 60%x3, 65%x2, 70%x2x3-4

Snatch Grip RDL
90%x4 95%x4 100%x

Clean & Jerk 70%x(1+2), 75%x(1+2), 80% x (1+2) x 2-3

Drop Jerk 75%x3, 80%x3, 85%x3, 90%x2x4

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

Overhead Squat 4 x 4

Low Liftoff + Mid Liftoff + Clean 5 Sets

Overhead Jerk Ladder 3 x 10

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