In CrossFit Daily Workout

8 am – Olympic Weightlifting

Snatch (full)

1 x 3 @ 75%
1 x 3 @ 80% 
1 x 3 @ 85%

Clean and Jerk (full)

1 x 3 @ 75%
1 x 3 @ 80% 
1 x 3 @ 85%

Clean Lift off

1 x 5 @ 95%
1 x 5 @ 100%
1 x 5 @ 105%

9 am – Free Workout

Partner WOD…

FITNESS

For time:

200m farmers carry (15#/10#)
100 lunges
200m farmers carry (15#/10#)
100 air squats
100 crunches
400m run (together)

PERFORMANCE

For time:

100m partner carry
150 overhead weighted lunges (35#/25#plate)
200m farmers carry (35#/25# plate)
250 air squats
300 sit-ups
400m run (together)

Partners share all of the work. Work can be shared by the partners in any way they like. All reps of individual movement must be completed before moving on to the next movement. Partners must stay together for farmers carry and run.

10am – Intermediate / Advanced

Five rounds for time of:

Run 400 meters
21 Sumo deadlift high-pulls, 75 / 55#
21 Thrusters, 75 / 55#