Tuesday 6/17/14

CrossFit
For load:
Overhead Squat 3-3-3, 2×3
(rest as needed)

4 rounds for time:
400m Run
50 Air Squats
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CrossFit Competitor (off season)
Power Clean
75% 1×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1

Back Squat
75% 1×3
80% 3×2
85% 3×1

For time:
15-12-19-6-3
Walking Lunge (steps each leg)
Box Jumps 24/20

Russian Curls
3×3 (:05 Eccentric)
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Weightlifting
Snatch
70% 1×3
75% 2×2
80% 3×1

Drop Snatch
4×2 -choose weight-

Clean Pull
100% 2×3
10kg 3×2

Russian Curl
3×3 (:05 eccentric)

 

 

 

 

 

 

 

 

 

“A successful team is a group of many hands and one mind.”
~Bill Bethel