Workout of the Day

Main – CrossFit

Weightlifting

Deadlift (3×5 @75%, 2×3@85)

Metcon

Metcon (AMRAP – Rounds and Reps)

“1/2 McGhee”

15 min AMRAP

5 DL (275/165)

13 pushups

9 Box Jumps (24/20)
http://www.crossfit.com/mt-archive2/005366.html

Optional Accessory Work

Back Squat (3-6 x 1 @90%)

12/04/2014

12/05/2014

Main – CrossFit Weightlifting Deadlift (3×5 @75%, 2×3@85) Metcon Metcon (AMRAP – Rounds and Reps) “1/2 McGhee” 15 min AMRAP 5 DL (275/165) 13 pushups 9 […]
12/03/2014

12/04/2014

Main – CrossFit Weightlifting Strict Press (4×4@80%) aka Shoulder Press Push Press (4×2 @ 120% of Strict Press) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP […]
12/02/2014

12/3/2014

Main – CrossFit Weightlifting Front Squat (6×2-3 @ 65%) Speed Work Metcon (Distance) 10 Rounds :30 Sprint Row 1:30 restTo set the rower: Press Menu/Back -> […]
12/01/2014

12/2/2014

Main – CrossFit Weightlifting Snatch High Pull (3×3 @ 60% of Snatch) Snatch (3×2 @70, 2×1 @85%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 […]