Workout of the Day 4/2/2015

CrossFit 

Weightlifting:

Performance –

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

Fitness –

Clean from hip 5 x 3

Conditioning:

5 Rounds For Time:
15 Wallball
30 Situps
15 Box Jumps
Time Cap: 12 Mins

Weightlifting

Performance:
Snatch
65%x3, 70%x3, 75%x3x4-5

Drop Snatch 50%x3, 55%x3x3

No Hands Clean from Blocks 50%x3, 55%x3, 60%x2x3-4

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

Clean Pull + 3 second Eccentric 65%x4, 75%x3, 85%x3, 95%x2x2

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

Behind-the-neck Push Press 3×5

Clean from hip 5 x 3

Overhead Jerk Ladder 3 x 10

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