WOD for Friday 6-19-15. Open gym is 10-12 noon saturday 6-20June 19, 2015
CrossFit-In 30 minutes. AMRAP. 40 Stepups to 20″/16, 30 Situps, 20 Shuttle lengths, 10 Burpees.
Olympic Lifting- This is your rest day with the following workout programmed for tomorrow:
- Snatch – 60%x2, 70%x2, 80%x2, heavy single
- Clean & Jerk – 60%x2+1, 70%x2+1, 80%x2+1, heavy single
- Back Squat – 75% x 3 x 5
- SLDL – 3×5
If you dont need a rest day and can;t be here for Saturday’s Open Gym, do the above lifting on Friday.
If you don;t need a rest day and WILL be here for Open Gym, pick from among any conditioning work you want, provided it doesn’t have too much that will inhibit your Saturday lifting.
If you DO need a rest day, and can;t be here Saturday, just do the best you can with lines 1 & 2 above. Don’t squat or Stiff Leg Dead Lift.