7/8/14 – CrossFit

CrossFit Workout of the Day:

beach_volleyball_crossfit_fortius
Skill:
Clean Liftoff -> Pull
Split Jerk Progressions

Strength:
Power Clean + Front Squat + Jerk – 80%
[50/3  60/3  70/2  75/2  80/1x3]

WOD:
- For Time -
4 Bar Over Burpees
4 Clean and Jerks
8 Bar Over Burpees
8 Front Squats
12 Bar Over Burpees
12 Front Squats

Rest 3 Minutes

- For Time -
12 Front Squats
12 Bar Over Burpees
8 Front Squats
8 Bar Over Burpees
4 Clean and Jerks
4 Bar Over Burpees

*Record 2 times, one for each

O/R: 44/33#, Burpees
Beg: 95/55#, Step Over Burpees
Int: 135/83#
Adv: 185/120#

Posted in CrossFit WOD