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Monday 7-8-2013

7
Jul

Monday 7-8-2013

Happy birthday Rae!!!!

Workout of the Day
5 Rounds, AMRAP 3 minutes, 1 minute rest between rounds:

3 Hang Power Clean 115/75
3 Front Squat
3 Push Press
3 Backsquat

Olympic Lifting
Power Snatch – 70% x 3 x 5
Snatch High-Pull – 70% (of sn) x 3 x 5
Snatch Push Press + Overhead Squat – 70% (of sn or ohs) x 5+1 x 5
Olympic Lifting – Advanced
Front Squat – 60%x4, 70%x4, 75% x 3 x 3
Power Snatch – 60%x4, 65%x4, 70% x 3 x 3
Power Clean + Jerk – 60% x (4+1), 65% x (4+1), 70% x (3+1) x 3
OHS – 60%x3, 70% x 3 x 3
Press 4×5

Friday we will be doing the CrossFit for Hope: Cures, Fundraiser WOD.
More Info here about registering, donating and fundraising
 
 

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