CrossFit Peachtree

WORKOUT OF THE DAY

Thursday - March 5, 2015

A) Snatch 3@60% 3@70% 3@75% 2@80% 2@90% 1@95-100%

B) 3 Push Presses + 3 Push Jerks
5 sets @75-90% of 1rm push press
Rest EXACTLY 90sec between sets

C) 5×3 Paused Snatch 1st Pull (3sec hold at the knee) work up to a max.
* only the 1st Pull, hold at the knee for 3sec then control back to the floor.

Or

20 min Row for meters

Tuesday - March 3, 2015

A. 4 Sets (Every 3 Min)
Front Squat + Back Squat
4 + 8

B. 3 Rounds
45 Sec Max Push Jerk 135/95
15 Sec Rest
45 Sec Max Power Cleans 135/95
15 Sec Rest
45 Sec Max Box Jumps 24/20
-Rest 2:15

Thursday - February 26, 2015

Oly
A) Snatch Balance
5, 5, 3, 3, 3, 2, 2, 1, 1, 1
B) Snatch High Pull + High Hang Snatch
10×1
C)Snatch Grip RDL
6×3

Endurance
4 Rounds
50 Cal Row
50 Double Unders

Wednesday - February 25, 2015

A. 10 Min EMOM
3 DL Heavy as Possible
3 Tall Box Jumps

B. For Time
20 Thrusters 95/65
20 Front Rack Lunges (10 Each) 95/65
20 Push Press 95/65
20 OHS 95/65
20 Front Squats 95/65
*Complete 4 burpees at the top of each min.

Tuesday - February 24, 2015

A. 14 Min to find heaviest complex of…
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Split Jerk

B. 6 Min AMRAP of 80% of part A.
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Split Jerk

C. For Time
50 C2B Pull Ups
50 Burpees to 6in Target

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