#oly day!

[crossfit213]

2013-05-10 CrossFit: OLY DAY!

Warm-up (No Measure)

Burgener Warmup

Conditioning (Time)

Power Snatch 2 Sets of 2 Reps @ 75% 3 Sets of 1 Rep @ 80% Push Press 2 Sets of 3 Reps @ 75% 3 Sets of 2 Reps @ 80% Back Squat 2 Sets of 4 Reps @ 75% 3 Sets of 2 Reps @ 80% 3 Sets of 2 Reps @ 85%

[crossfit213]

2013-05-03 CrossFit: Oly Day!

Warm-up (No Measure)

Burgener Warm-up Row 500M

Conditioning (Weight)

Power Snatch 1 Set of 2 Reps @ 50% 1 Set of 2 Reps @ 60% 1 Set of 2 Reps @ 70% 1 Set of 2 Reps @ 75% 1 Set of 2 Reps @ 80% 1 Set of 2 Reps @ 85% Clean & Jerk 1 Set of 2 Reps @ 50% 1 Set of 2 Reps @ 60% 1 Set of 2 Reps @ 70% 1 Set of 2 Reps @ 75% 1 Set of 2 Reps @ 80% 1 Set of 2 Reps @ 85% Front Squat/ From Rack 1 Set of 3 Reps @ 50% 1 Set of 3 Reps @ 60% 1 Set of 3 Reps @ 70% 1 Set of 3 Reps @ 80% 1 Set of 3 Reps @ 85%

[crossfit213]

2013-04-26 CrossFit: OLY DAY!

Warm-up (No Measure)

3 Rounds of 10 Front Squats w Bar 10 Hang Cleans w Bar 10 Jumping Hip Extensions

Conditioning (Time)

Hang Snatch 3 Set of 4 Reps @ 50% 3 Set of 4 Reps @ 60% 3 Sets of 4 Reps @ 70% and 80% Behind the Neck Push Press 2 Set of 4 Reps @ 50% 2 Set of 4 Reps @ 60% 2 Sets of 4 Reps @ 70% Back Squat 2 Set of 4 Reps @ 50% 2 Set of 4 Reps @ 60% 2 Sets of 4 Reps @ 70% and 80%