Oly & Girls

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This week we’ll be focusing on Olympic lifting, and we’ve also got some Girl benchmarks coming your way. Enjoy!!

Workout of the Day 10/30/2017 – Monday

CrossFit

A. Oly
Squat Clean & Jerk 5 x 2+1

2 Cleans + 1 Jerk. Should be a Jerk you would use for a max effort Clean & Jerk, typically a Split Jerk.

B. Oly
Clean Pull 3 x 3

C. Strength
Back Squat 3 x 5

D. Met-Con
‘Grace’
For Time:
30 Clean & Jerk (135#/95#)

CrossFit Lite

A. Met-Con
5 Rounds:
10 Slam Balls (30#/20#)
20 KB Swings (1.5 pd/1 pd)
10 Burpees
400m Run

CrossFit 101

Skill.
Thruster 4 x 8

Met-Con.
21-15-9:
Thrusters
Sit-Ups
400m Run