Workout of the Day 4/21/2015

CrossFit

Strength:

Performance –

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

Fitness –

Back Squat 5 @ 7, 5 @ 8, repeat 3 sets

Conditioning:
For Total Time:
Run 800m
rest 2:00
Run 600m
rest :90
run 400m
rest 1:00
run 600m
rest :90
run 800m

Weightlifting

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

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

Clean + Hang Clean + Clean from Hip 55%x2, 60%x1, 65%x1, 70%x1, 72.5%x1x2-3

No Hands Snatch from Blocks 50%x3, 57.5%x3, 62.5%x2x3-4

OH Jerk Ladder
3×8 @ 50%

Technique:
High Liftoff + Snatch, 5 sets

OH Squat 5 x 3

High Lift-off + Clean 5 sets

Back Rack Jerk Ladder 5 x 8

 

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