180113

8 am CrossFit Class

WOD:  AMRAP15
3 Cleans (115/85)
3 Push Jerks
3 Burpees
6,9,12,15,18…..etc

9 am Lifting

Overhead Squat5 x 3
Warm-up Sets
10 Reps with an empty barbell
7 Reps @ 30% OVHD Squat
6 reps @ 40%
5 reps @ 50%
4 reps @ 60%

Working Sets
Set #1 – 3 Reps @ 70% OVHD Squat
Set #2 – 3 Reps @ 75%
Sets #3, #4, and #5 – Build to a Heavy Triple.

Power Snatch
2 @ 60%
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%