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Tuesday March 24, 2015

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CrossFit
A. Back Squat
2 reps X5 @85%

EMOM for 12 min
M1, 2-7 Muscle up / 5-10 Strict muscle up pull throughs
M2, 15-25 GHD Sit ups / Medball Sit up
M3, 3 Deadlift @ 80%

*if you do not know your 1RM deadlift perform this workout with a weight you maintain full control of your midline
Never sacrifice form for weight

Weightlifting
Snatch
1 Pocket + 1 Hang + 1 Full
work to a technical heavy set

Snatch Pull
90-100% 3 reps X5

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