Monday (2016AUG22)

Strength:

“CrossFit Total”

1RM Back Squat

1RM Press

1RM Deadlift

 

Speed:

500M Row (All Out).

 

Weightlifting:

Heaving Snatch Balance + OHS up to 75% Snatch

 

Front Squat w/o Belt, 6sec Pause

1RM, then 80% x3

 

Snatch- Pause 2in Off Ground and Above Knee

1RM, then 80%- 2x2

 

Clean (Pause 2in Off Ground and Above knee) + Jerk

1RM, then 80%- 2x2

 

UMIW1-

1. Prowler Throws @ 3/4th Body Weight x 50
2. Ballistic Sled Pulls x 50 HAP

 

Walking Lunges

200m @ 45/35#