Workout for 2/2/2017

Monostructural/Weightlifting Conditioning, Short-Mid Durat

CrossFit Open 11.1/14.1
 AMRAP 10:
 30 double-unders
 15 power snatches
Snatch: RX=75/55. SC=very light (<40% of p-snatch max).

Weightlifting Strength Development Progressive Series- Week 3 of 4

Shoulder or Push Press- Sets of 3
Load:
 Set 1: 3 x 68%
 Set 2: 3 x 77%
 Set 3: Max reps x 86%


After-Hour Accessory Exercise, Midline & Posterior Chain

Midline: Hanging windshield wipers, 3 sets of 12 total.
Posterior chain: Seated, banded hamstring curl, 3 sets of 12.


After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Check results for 3-03- 14; get jump rope; check 68/77/86% of press max, 40% power snatch max.