SUNDAY WORKOUT (FIT)

Barbells and Cardio!   WORKOUT: 20 Hang Power Snatch (83#/115#) 400m Run OR 800m Bike 30 Push PRESSES (83#/115#) 400m Row 20 Power Cleans (93#/135#) 400m Run OR 800m Bike (Do whichever one you haven’t done yet) 30 Back Squats (93#/135#) 400m Row * No cutoff so try to go

WEDNESDAY WORKOUT

An old school Crossfit barbell workout…   STRENGTH/POWER: 30:00 total From 0:00-10:00 on the clock after some technical explanation for all three lifts before starting the clock perform the following: Strict Press 5-5-5 (60, 75, 85-90% if you have a 1RM)   FROM 10:00-20:00 ON THE CLOCK… Push Press 3-3-3-3

WEDNESDAY WORKOUT

Olympic and some “Fran training”… Sort of…   SKILL/POWER: Perform the following up to a weight where you can keep technical perfection for both reps: 1 Hang SQUAT Snatch + 1 Floor SQUAT Snatch * 15 minutes to steadily work up… ** Here are the faults we are looking for:

WEDNESDAY WORKOUT

Free trial continues all day today!   POWER & STRENGTH: Work to a 3RM Push Press using a Rack over the course of 20 minutes… (Immediately after each set perform a set of 8 Ring Rows making them more difficult by decreasing the incline or adding weight after each set)