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Tuesday March 17, 2015

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CrossFit
A. 1-2-3-4-5-6-7-8-9-10 reps for time:
Power Cleans 135/95 lbs Rx+185/135
Push Jerk 135/95 lbs Rx+185/135

B. 500m row
75 double unders
x4
executed at the end of class, this may run into the next class so keep rowers organized in the back corner, Coach will start next class and leave you to it if time runs out.

Weightlifting
Snatch+Overhead squat
2+2 X5 sets

Snatch Pull
80-90% 3reps X5
(focus on smooth first pull and seamless transition through second pull, hard shrug, do not high pull)

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