Wednesday 7/2/14

CrossFit
For load:
Hang Power Clean 3-3-3, 2×3
(rest as needed)

For load:
Push Press 5-5-5-5-5
(rest as needed)

For load:
Weighted Bar Dips 5-5-5-5-5
(rest as needed)

For time:
30 Weighted Sit-ups 25lbs
30 Toes to Bar
30 Sit-ups
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CrossFit Competitor (off season)
Power Snatch + Snatch  
70% 2+2, 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1
(based on Power Snatch 1RM)

Halting Clean Pull
90% 2×3
100% 3×2

Front Squat
70% 2×3
75% 3×2

For time:
21-15-9
Wall Ball Shots 30/20
Kettlebell Swing 70/44
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 1×1
85% 3×1

Snatch Pull
100% 2×3
110% 3×2

Jerk
70% 1×3
75% 1×3
80% 3×2

Barbell Back Extension
3×7 -choose weight-

“Intelligent coaching is sometimes no coaching.”
~Marty Stern