Workout of the Day 4/10/2015

CrossFit

Weightlifting:

Performance –

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

Fitness –

Clean from hip 5 x 3

Conditioning:

Performance –
3 Rounds:
3:00 AMRAP
5 Squat Snatch 115#/65#
10 Box Jumps
1:00 Rest
*Score Continuously

Fitness –

3 Rounds:
3:00 AMRAP
5 DB Thrusters
10 Step Ups
1:00 Rest
*Score Continuously

Strength

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

Bench Press 4RM

DB Bench Press
10@7 10@8 plus 2 REPEAT sets

Dumbbell Row 10-10-10-10

Evil Wheels 3×10
Rotational Med-ball Throws 3×10 (L/R)
Ab-mat Situps 3×20

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