Wednesday 05-21

Extended Warm Up:

10 minutes
Three attempts only
Find the heaviest weight that you can complete all 45 reps without putting down the bar. Front rack is permitted for "rest".
     15 Press
     15 Push Press
     15 Jerk
After each attempt, whether successful (all 45 reps done) or not, run 200m.

Workout Of The Day:

Performance

Not for time and with a partner, trading back and forth (i.e. I do two reps, then you do two reps, I do three, etc.)

4 cycles of 2-3-5 reps
Front Squat
Snatch
Clean deadlift

Looks like;
Load bar to what you think you can do for two reps, then do it. Load bar to what your partner thinks he/she can do for two reps, then he/she does it. Then load the bar to what you think you can do, then do it. Then your partner’s 3, then your five reps and their five reps. Then repeat, starting at 2’s again but (maybe) at a different weight.

Fitness

Not for time and maybe with a partner, trading back and forth (i.e. I do two reps, then you do two reps, I do three, etc.)

4 cycles of 2-3-5 reps
Deadlift 
Clean 
Front Squat

Looks like;
Load bar to what you think you can do for two reps, then do it. Load bar to what your partner thinks he/she can do for two reps, then he/she does it. Then load the bar to what you think you can do, then do it. Then your partner’s 3, then your five reps and their five reps. Then repeat, starting at 2’s again but (maybe) at a different weight.

Remember, special schedule Friday afternoon and Saturday!

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