05 June 2016 – Weightlifting & Engine Work meets "Fight Gone Bad"

Yes, I just used a video of a micropig dancing to Rihanna. #sorrynotsorry Time to make like the piggie and do some work!

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting
A1) Snatch: All % of 1RM Snatch

Every 90 seconds for 6 minutes (4 sets):
1 Muscle Snatch + 1 Overhead squat <70%

Immediately into…

Every 90 seconds for 6 minutes (4 sets):
2 Power Snatch @ 80-85%

Immediately into…

Every 90 seconds for 9 minutes (6 sets):
1 Snatch @ 85-90%

A2) Clean & Jerk: All at % of 1RM Clean & Jerk

Every 90 seconds for 12 minutes (8 sets):
1 Front Squat + 1 Split Jerk (racks allowed)
Sets 1&2 @ 75%
Sets 3&4 @ 80%
Sets 5&6 @ 85%
Sets 7&8 @ 85-90%
*Pause at receiving position of split jerk for 2 seconds before recovering

Immediately into...

Every 15 seconds for 2 minutes (8 sets) of:
1 Power Cleans & Push Jerk @ 70-80%

Competition Class (9.30 - 11 am)

A) Weightlifting: As Above

B) Strength: Deadlift

1x10 reps @ 55% of 1RM
1x10 reps @ 65%
1x6 reps @ 75%
1x8 reps @ 80%
1x6 reps @ 85%
1x4 reps @ 95%

- Rest 2-3 minutes between sets

Engine Work (8.30 - 9.30 am)

"Fight Gone Bad"
3 rounds, 1 minute per movement:
Wall ball (9/6 kg)
Sumo deadlift high pull (35/20 kg)
Box jump (24/20")
Push press (35/20 kg)
Row (Calories)
– Rest 1 minute –