Thursday 7-5-18: CrossFit and Olympic Weightlifting

Life is 10% what happens to you and 90% how you react to it.
— Charles R. Swindoll

Workout of the Day

CrossFit

1. Power Clean: Work to heavy set of 2, then:

2. EMOM 4 min: Power clean at 80% of above

3. 21-15-9*:
Cal Echo bike
Burpee
Dumbbell Push Press

*50’ Dumbbell walking lunge b/w rounds

Olympic Weightlifting

1. Back squat 5 x 3 (work up to the heaviest, non-maximal triple possible)

2. Clean 6 x 2 

3. Three Rounds:
- 8 x bent rows
- 10 x GHD situps
- Max set push-upd
- 30 seconds max bike sprint