Workout of the Day

Main – CrossFit

Weightlifting

Snatch (1×3@60%, 2×3@70%, 2×2@80%)

Continue to work on catching in the full position.

Metcon

Metcon (Time)

” JJ ”
For Time
1 Squat Clean, 10 HSPU
2 Squat Clean, 9 HSPU
3 Squat Clean, 8 HSPU
4 Squat Clean, 7 HSOU
5 Squat Clean, 6 HSPU
6 Squat Clean, 5 HSPU
7 Squat Clean, 4 HSPU
8 Squat Clean, 3 HSPU
9 Squat Clean, 2 HSPU
10 Squat Clean, 1 HSPU

RX+ = 185/125, HSPU on parallettes
RX = 165/105, HSPU with 2 plates, 1 abmat
Mod= ~60% 1RM, HSPU mod as needed

**30 Min time cap, Scale accordingly to keep the intensity up.
**RX+ is the Crossfit.com RX for the hero.

Optional Accessory Work

Push Press (4×5@80%)

09/04/2014

09/05/2014

Main – CrossFit Weightlifting Snatch (1×3@60%, 2×3@70%, 2×2@80%) Continue to work on catching in the full position. Metcon Metcon (Time) ” JJ ” For Time 1 […]
09/03/2014

09/04/2014

Main – CrossFit Weightlifting Overhead Squat (1×4@50, 1×3@60%, 1×3@65%, 1×3@70%, 1×2@80%) Metcon Metcon (Time) 10 Rounds for time 6 TTB 6 HRPU 6 KB Swing (53/35) […]
09/02/2014

09/03/2014

Main – CrossFit Weightlifting SWoD: Power Clean (1×3@50, 1×3@60, 1×3@65, 2×2@70%) Metcon WoD: Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 4 Muscle Ups 16 […]
09/01/2014

09/02/2014

Main – CrossFit Weightlifting SWOD: Strict Press (4×5 @75-85%) aka Shoulder PressSuper set Strict press with Pullups SWOD: Weighted Pull-ups (4×3 (Goal 10-15% BW)) Metcon Metcon […]