Monday (2016AUGUST1)

-Barbells for days!

 

WOD:

Old School CrossFit.com workout

Every Minute on the Minute, start at 95/65#

1 Snatch

1 Clean

1 Deadlift

Go up 10# every min until you fail, then move on to the next movement.  Your Score is the sum of the heaviest lift made at all three lifts.

 

Weightlifting:

Warm up w/ OH Squat Variation-

Sotts Press Balance + OH Squat up to 55% 1RM Snatch

 

Front Squat- 3sec Pause w/o Belt

1RM, then 80% for 2x3 no Pause

 

Snatch- 2sec Pause above knee

start at 70%- 10x1 working up; heavy but no misses

 

Jerk from Block- 3 sec pause in dip and catch

1RM then 80% 2x2

 

UMIW1-

1. DB Bench 3x8
2. Chinese Rows 3x8

 

Walking Lunges 150m @ 45/35#