Friday, April 3 CrossFit Workout of the Day
Warm up
3 rounds:
5 strict pull-ups
10 barbell good mornings
10 barbell back squats
Strength
Snatch pulls
Performance: 4×4 @ 105%
Fitness: no explode
Conditioning
Performance
10 minutes to complete for time
21-15-9:
Hang power cleans (135/95)
Toes to bar
Rest 2 minutes
10 minutes to complete
5 rounds for time of:
200m run
10 KB/DB snatches (53/35)
Fitness
10 minutes to complete for time
21-15-9:
Hang power cleans
Knees to elbows/weighted sit ups
Rest 2 minutes
10 minutes to complete
5 rounds for time of:
200m run
15 KB swings
2015 04 02