Workout of the Day 4/7/2015

CrossFit

Strength:

Push Press
5@8 5@9 Plus 1 Down set (5% load drop)

Conditioning:

Performance –

3 Rounds for Time:

10 Deadlifts 275/205
15 Burpee-over-barbell

Time Cap: 10 Min

Fitness –
3 Rounds for Time:

10 Deadlifts
10 Athletic Burpees

Time Cap: 10 Min

Weightlifting

Performance:
Snatch 70%x2, 75%x2, 80%x2x3-4

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

OH Squat
5@7 5@8 Plus 2 REPEAT sets

Clean + Hang Clean + Clean from Hip 55%x2, 60%x1, 65%x1, 70%x1x2-3

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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