08-01 Friday

Extended Warm Up:

1) Muscle snatch, 3x2 at 80%
2) Power Snatch, 4x2 at same weight
3) Snatch, work up to 90% of best 1RM
4) Power clean + Jerk, 4x1 at 65%

Workout Of The Day:

Performance

5 rounds;
100m run
5 broad jumps (back towards start line)
--Sprint rest of way back to start line--
5 squat jumps at start line
Run 200m
Rest 1 minute

Fitness

5 rounds;
100m run
5 broad jumps (back towards start line)
--Sprint rest of way back to start line--
5 squat jumps at start line
Run 200m
Rest 1 minute

CrossFit R3 - The best CrossFit gym in Albany!
1715 Hill St. SE., Albany, Oregon, 97322 | 541-917-3488