2014-04-17 Thursday

Extended Warm Up:

Snatch complex
5 rep each, 2-5 sets as tolerated (work out any soreness from yesterday or warm up full body)
Snatch high pull
Muscle snatch
Snatch-grip Overhead lunge, each leg
Snatch-grip RDL
Snatch-grip bent over row

Workout Of The Day:


30-20-10 reps of;

Kettlebell Swings, 70/44 lbs
Box Jumps, 24/20 inches
Pull Ups (strict)


30-20-10 reps of;

KB Swings, 53/35 lbs
Box Jumps, 18/12 inches
Ring Rows

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