1/10/17 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
High Hang and Bkn Positioning -> Drop Clean
Toes to Bar Practice

Strength:(20 min)
Clean & Jerk
[40/5 50/3 60/3 70/2 75/2 80/2 … to Max Double in 20 Minutes]

WOD:(20 min)
“Open WOD 13.3”
– 7 Minute AMRAP –
3 Clean & Jerks
3 Toes to Bar
6,6…9,9…12,12…

L1: 45/33#, Situps
L2: 95/55#, Knees above Waist or V-Ups
L3: 135/95#
L4: 165/115#

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