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Workout of the Day 11/29/2016 – Tuesday

CrossFit

A. Maintenance
Clean & Jerk 5 x 2 + 1

Full Squat Clean, into a Split Jerk. 5 x 2+1 means 5 sets of 2 reps of the first lift and 1 rep of the second lift. For example, clean & jerk – 5 x 2+1 means 5 sets of 2 cleans followed by 1 jerk per set.

B. Maintenance
Clean Pull 3 x 3

C. Maintenance
Back Squat 3 x 5

D. Met-Con
12-9-6-3:
Power Snatches (115#/75#)
Overhead Squats
Burpees Over Bar

CrossFit Lite

A. Met-Con
2 Rounds:
500m Row
21-15-9:
R Arm KB Overhead Squats (1.5 pd/1 pd)
KB Swings
L Arm KB Overhead Squats

Rest 3 minutes between rounds.

CrossFit 101

Skill.
Push Press 3 x 5
Push Jerk 3 x 5

Met-Con.
AMRAP 12:
10 Push Press
20 KB Swings
30 Sit-Ups