3/27/14 – CrossFit

CrossFit Workout of the Day:

rowing_crossfit_fortius
Skill:
Snatch Press -> PP -> OHS -> Snatch Balance Progression
Snatch Review (Pre-WOD)

Strength:
Overhead Squats – Test
[50/4  60/3  70/2  80/2  90/1  95/1  test/1]

WOD:
- 3 Rounds for Time -
5 Snatches
10 Ring Dips
15 Goblet Lunges
250M Run

[15 Minute Cap]

O/R: 45/33# from Hang, Dips off Box, Static Lunges
Beg: 95/55# from Hang, Asst. Ring Dips, 35/26#
Int: 135/88#, 53/35#
Adv: 165/105#, 5 Ring MU’s, 70/53#

Posted in CrossFit WOD