Friday
/Strength
Clean and Jerk
2 reps at 60%
2 reps at 70%
2 reps at 75%
2 reps at 80%
1 rep at 85%
Front Squat
3x5 at 75%
WOD
For Time:
21-15-9
Squat Snatch 95#/65#
Chest to Bar Pull-ups
Strength
Clean and Jerk
2 reps at 60%
2 reps at 70%
2 reps at 75%
2 reps at 80%
1 rep at 85%
Front Squat
3x5 at 75%
WOD
For Time:
21-15-9
Squat Snatch 95#/65#
Chest to Bar Pull-ups
REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
Strength
Push Press
2x5 at 75%
2x3 at 80%
WOD
AMRAP 5:00
50 Wall Ball Buy-In 20#/14#
12 Deadlifts 185#/135#
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:00
35 Wall Ball Buy-In 20#/14#
9 Deadlifts 225#/155#
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:00
20 Wall Ball Buy-In 20#/14#
6 Deadlifts 275#/185#
6 Bar Facing Burpees
Strength
Shoulder Press
4x5 @ 75%
WOD
7 Rounds For Time:
400 Meter Run
12 Toes to Bar