Oly lift prog week 3 day 1 Snatch 5×1 Snatch Pull 4×2 @ 110% Front Squat 5×1 CrossFit.com for time: run 400m 30 pull ups/20 c2b pull ups (50 total) run 400m 50 push ups run 400m 50 sit ups run 400m 50 squats
1600m run For time: 30 Pull ups 20 chest to bar Pull ups 10 Bar muscle ups
Overhead Squats 4×3 Push Jerks (power or split) 5×3 Push Press 4×3 Conditioning 20 muscle ups for time
Light jog, light row or bike for 15/30 min (Active recovery) Work on: Pistols Handstands Listen to your body, do what you see fit, take it easy Roll 10 min Stretch 10 min
No heavy wods today. take it easy, stretch, roll, light jog, light row, nothing strenuous. seriously, take it easy. Back tomorrow with Oly lift prog, day 3 of week 1
From CrossFit.com Complete as many rounds as possible in 10 minutes of: 10 triple-unders 1.5-pood kettlebell swings, 15 reps 20 walking lunges Scale triple unders to 40 double unders or 60 singles
Oly lift- Week 1/ Day 2 Power Jerk from the rack 4×5 Push Press from the rack 4×5 Overhead Squat 4×5 More strength Deadlift 5×5
Week 1/ Day 1 Hang Power Snatch 4×5 Snatch pull 3×3 at 110% of 1RM Front Squat 4×5 MET CON (CrossFit.com) Complete as many rounds as possible in 20 minutes of: 135-lb. bench press, 21 reps 21 L pull-ups
Back Squat 4×5 Front Squat 4×5 Shoulder Press 4×5 Tech work 2×10 very light power snatches 2×10 very light Overhead Squat Roll and stretch 15min
