-Gainz all day baby!

 

Gymnastics:

Max Plank Hold x 3

Unweighted on the first set

25# on 2nd set

45# on 3rd set

 

WOD:

Mainsite 170326

3 rounds for time:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute

 

Weightlifting:

Muscle Snatch + OH Squats + Sotts Press

3 x (2+2+2)

 

Snatch

70% x 2 x 5

 

Snatch Pull

85% x 3 x 3

 

 

Snatch Grip Behind Neck Split Jerk + OHS

4 x (1+1)

 

Back Squat

3RM for Day

then

80% x ME x 2

 

Planks

3 x 1min (Weighted if you can maintain a good position)

 

 

CrossFit in Denver