Workout of the Day – Tuesday, July 3, 2012

Posted by Coach Matt - July 2, 2012 - WOD - No Comments

Reminder that pre-orders are still being taken for the new Undefeated t-shirts/tanks. Send me an email to matt@undefeatedcrossfit.com with your order.

PROGRAMMING OUTLOOK
Tuesday: Overhead squat strength, conditioning
Wednesday: Long conditioning (sledgehammers are comin’ out)
Thursday: Split Jerk technique, Benchmark conditioning
Friday:  Posterior and midline strength
Saturday: Heavy front squat strength, conditioning

STRENGTH

1 Snatch + 5 Overhead Squat
x5
Increase load gradually to find true five rep max. 

CONDITIONING

3 rounds for time:
  • 10 Hang Power Snatches (135/95)
  • 15 Hand Release Push Ups
  • 20 Box Jumps (24/20)
There is a 15 min time cap on this work out, so scale snatch weight accordingly.

Reebok CrossFit was doing WOD's at the Warrior Dash. We declined the WOD of 30 burpee box jumps for time.