Monday, March 2 CrossFit Workout of the Day
Congrats on an excellent 15.1 and 15.1a, athletes. One down, four to go! Don’t forget to enter your scores for validation by 12 p.m. Monday.
Today begins our new cycle — this time 6 weeks long to coincide with the Open. The breakdown of movements and conditioning over the next several weeks will be:
Monday: Front squat; conditioning will be short and focus on anaerobic capacity
Wednesday: Clean and jerk; conditioning will be long with interval ratios to focus on anaerobic recovery
Thursday: Gymnastics; 15-minute or longer aerobic conditioning
Friday: Snatch; conditioning will be moderate in length at 10 to 15 minutes
Strength
Front squat
Fitness: 3 x 5 across
Performance: 90% x 1, 70% x 10
Conditioning
Performance/Fitness:
7-minute AMRAP:
10 hang power cleans (135/95)
30 double unders*
*sub 90 singles for double unders
2015 03 01