Tuesday, March 11, 2014

Wednesday 3/12/14

"The truth about you is that you are easily capable of greatness"

*Remember that these are two separate programs.  If you are looking to get better at weightlifting, choose sport.  If you are looking to get better at CrossFit, choose Fitness.  Understand however that Weightlifting and CrossFit can go hand and hand.  Irregardless of what you choose, go hard once the clock starts and the results will come.

Both groups will began a new strength cycle the week following the last Open workout.

A.  EMOM x 10
Odd: 5 Deadlifts (tough)
Even: Airdyne/Row
10 Burpees
10 KB Swing
Rest 2 mins
Row 300
10 Hand Release Push Ups

A.  Snatch Pull Triples @41x2
B.  EMOM x5
2 Snatch Balance
C.  Partner DT
For time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Alternate Rounds

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