Monday – March 9, 2015

Posted: March 8, 2015 by CrossFit NE Georgia in Workouts
Weightlifting
Back Squat
65% x 5
75% x 5
85% x 5+
Record your weight on your last set at 85%
ROUND #1
On the Minute for 7 Minutes
Increasing Weight Each Minute
***Round 1 POWER SNATCH***
Round 2 Power Clean
Round 3 Thrusters

Minute 1: 7 Reps
Minute 2: 6 Reps
Minute 3: 5 Reps
Minute 4: 4 Reps
Minute 5: 3 Reps
Minute 6: 2 Reps
Minute 7: 1 Rep
-3 Minute Rest Between Rounds-

Start Light enough to get the work done. Focus on Form during the lighter minutes
and Power During The Heavier Minutes
ROUND #2
On the Minute for 7 Minutes
Increasing Weight Each Minute
Round 1 Power Snatch
***Round 2 POWER CLEAN***
Round 3 Thrusters

Minute 1: 7 Reps
Minute 2: 6 Reps
Minute 3: 5 Reps
Minute 4: 4 Reps
Minute 5: 3 Reps
Minute 6: 2 Reps
Minute 7: 1 Rep
-3 Minute Rest Between Rounds-

Start Light enough to get the work done. Focus on Form during the lighter minutes
and Power During The Heavier Minutes
ROUND #3
On the Minute for 7 Minutes
Increasing Weight Each Minute
Round 1 Power Snatch
Round 2 Power Clean
***Round 3 THRUSTERS***

Minute 1: 7 Reps
Minute 2: 6 Reps
Minute 3: 5 Reps
Minute 4: 4 Reps
Minute 5: 3 Reps
Minute 6: 2 Reps
Minute 7: 1 Rep
-3 Minute Rest Between Rounds-

Start Light enough to get the work done. Focus on Form during the lighter minutes
and Power During The Heavier Minutes
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