Workout of the Day

Main – CrossFit

Weightlifting

Push Jerk (1×2@60, 1×2@70, 2×2@80)

Metcon

Metcon (Time)

“300”
25 Pullups
50 Deadlifts (135/95)
50 Pushups
50 Box Jumps (24/20)
50 Floor Wipers (135/95)
50 KB Cleans 35/26
25 Pullups
This video isn’t perfect, but shows the floor wipers.
http://www.youtube.com/watch?v=5iKBykxuCGw

Optional Accessory Work

Single Leg Deadlift (3×5 each leg)

https://www.youtube.com/watch?v=0lDV8I6M9GY#t=19

09/18/2014

09/19/2014

Main – CrossFit Weightlifting Push Jerk (1×2@60, 1×2@70, 2×2@80) Metcon Metcon (Time) “300” 25 Pullups 50 Deadlifts (135/95) 50 Pushups 50 Box Jumps (24/20) 50 Floor […]
09/17/2014

9/18/2014

Main – CrossFit Weightlifting 1PS+2OHS (EMOM 8min, 1 Rep) 1 Power Snatch + 2 Overhead Squat Metcon Metcon (Distance) In 20 Minutes Row for Distance Squat […]
09/16/2014

09/17/2014

Main – CrossFit Weightlifting Deadlift (1×4@50, 1×3@60,1×3@65, 1×3@70, 1×2@80) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) Rest 5 minutes, […]
09/15/2014

09/16/2014

Main – CrossFit Weightlifting Clean and Jerk (2×2@60, 2×2@70, 2×2@80) Metcon Metcon (Time) 5 Rounds 12 HSPU 24 abmat 48 Double Unders Optional Accessory Work Strict […]