Tuesday, September 17th

Crossfit 

Skills:
10 minute of Double Under practice

WOD
3 Rounds for total reps/cal of:
Tabata Calorie Row
1 minute rest,
Tabata (Alt. between) KB Snatches/Toes 2 Bar
1 minute rest,
Tabata (Alt. between) Push-ups/Sit-ups
Tabata= 8 rounds of 20 sec. of work & 10 sec. of rest

OLY

With barbell only:
(x3) Shoulder Press, Push Press, Push Jerk.
(x3) Power Clean: from mid-thigh, above knee, below knee.
(x3) Front Squat: half squats, full squats (pause at bottom of squats)
(x3) Jerk balance, On-toe Jerk Unders.

Then @ 50% 1RM
(x3) Full Squat Cleans: from mid-thigh, above knee, ground.
(x3) Complex: 1st Pull + Squat Clean.
        *Perform 1st Pull, then return to ground before performing squat clean.
(x3) Split Squats: right leg forward, left leg forward.

Squat Clean & Split Jerk (5-3-1) @ 80%, 85%, 90% of 1RM.
30 sec. reset b/t reps., 90 sec. rest b/t sets.