Workout of the Day 4/20/2015

CrossFit 

Weightlifting:

Performance –

Snatch 70%x2, 77.5%x2, 82.5%x2x2-3

OH Squat
3@7 3@8 Plus 2 REPEAT set

Fitness –

High Lift-off + Snatch 5 Sets

OHS 5 x 3

Strength

Back Squat
10×3 @ 62.5-72.5%
*All reps shoud be smooth and as fast as possible

Push Press
3@8 3@9 Plus 1 Down set (5% load drop)

Ring Dips with :01 pause at bottom 3 x 12-15

Supine Ring Row 3 x 12 – 15

Dead Bugs 3x:45
Standing Tea Pots 3×20 (L/R)
GHD Situps 3×20

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