Last Few Workouts

I will start updating this daily for anyone who wants to try our program!

Thursday (Hand Stand Push Ups Work)
Power Snatch 70x3x5(inc. weight if able)
OH Squat HS, 65x3x3

Friday (Double Unders for Crossfit)
Max Snatch (25 minutes)
Max Clean & J (25 minutes)

Back Squat + 60 lb chains/max 2, 80%+ch(Proj. Max of ch squat)/3×2
Or crossfit
100m down and back, 15 push-ups HR, 15 KB Swings, 15 KB Bentover Rows x 5

Saturday (Muscle Ups & L Sits) 3/9/13

3 Pos. Snatch 60x3x3(inc weight if able)

Fat Bar Bench HS, 85x2x2
Bench 3 Board Max 3, 95%(reg bench)/1 to chest, max 1, 80/5

DL Max 3 off of High Box

Push Press HS, 65x3x2
GHRs and BB Hip Ups

Amanda for time
9-7-5 reps:
Snatches @135/95LBS.

Week 2 June 2nd to June 8

Monday (Crossfit Double Unders Warm Up & hurdle series)

Snatch 60×3,65×3,70×3, 75x3x3(inc. weight if able)

Squats wk2 85/3, 70x3x3, 42%/5×2 (5sec pause)
Depth Box Jumps/5 x 2-3

Clean Pulls 105%x2x6 becoming Speed DLs no more than 82%
Standing Millitary Press HS, 65×3,75x3x2

GHRs ss Plank Core Work x 5
Or crossfit
400 m run, 10 GHRs, and 25 double unders x 3 AFAP

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