In CrossFit Daily Workout

8am – Olympic Weightlifting

Power Snatch

1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%

Power Clean & Jerk

1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%

Snatch Lift-Off

1 x 3 @ 95%
1 x 3 @ 100%
1 x 3 @ 105%

Back Squat

1 x 10 @ 70%
1 x 8 @ 75%
1 x 6 @ 80%
1 x 4 @ 85%

9am – Free Workout

As a team of 2 complete:

400m run with wall ball
100 pull ups
100 wall ball shots
100 box jumps
100 push-ups
100 KB snatches
400m run with wall ball

10am – Intermediate/Advanced

A.

Hang power clean: 7 x 3 — heaviest possible

B.

7-min AMRAP of:

7 OHS, 95/65#
3 Muscle-ups