1) Squat Strong Week 5 Day 2
If not currently doing the Squat Strong Program, Back Squat 5 x 5 @ 80%
175
2) Snatch:
Warm up to 80% 1RM
Then, Every 2:00 for 30:00, complete one rep (15 reps total at or above 80% 1RM). If you hit a good clean lift, stay the same or add weifht. If you hit a shaky lift or miss a rep, stay the same or take weight off. If you miss 3 consecutive lifts, take off at least 10 lbs.
105/115/120/125f/125/125f/125/130/135f/135f/115f/115/120/125f/125fWarm up to 80% 1RM
Then, Every 2:00 for 30:00, complete one rep (15 reps total at or above 80% 1RM). If you hit a good clean lift, stay the same or add weifht. If you hit a shaky lift or miss a rep, stay the same or take weight off. If you miss 3 consecutive lifts, take off at least 10 lbs.
3) CFV Gym Training (Open WOD) 12.4
CrossFit Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups
1+11
4)some of MU prog #3
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups
1+11
4)some of MU prog #3
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