Workout of the Day 4/9/2015

CrossFit

Strength:

Performance –

Back Squat
9×3 @ 60-70%
*All reps shoud be smooth and as fast as possible

Fitness –

Back Squat

3 @ 7, 2 @ 8, plus 3 repeat sets

Conditioning:

Performance –

For Time:

15 Shoulder to Overhead 155#/105#
600m Run
45 KB Swings 53/35
600m Run
30 Dynamic Pushups

Time Cap: 15 Min

Fitness –

15 DB Shoulder to Overhead
600m Run
30 KB Swings 53/35
600m Run
30 HR Pushups

Time Cap: 15 Min

Weightlifting

Performance:
Snatch + Hang Snatch + Snatch from Hip 55%x2, 60%x1, 65%x1, 70%x1x2-3

Behind the Neck Press
40%x4x5

Clean & Jerk from Blocks 55%x3, 60%x(2+1), 65%x(2+1), 70%x(2+1)x3-4

Clean 65%x3, 70%x3, 75%x3x4-5

Two Pause Clean Deadlift 50%x5, 60%x4, 70%x3x3

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

Overhead Squat 4 x 4

Clean from hip 5 x 3

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