Here is a suggested schedule for the weightlifting program.
-If you workout 3 days a week and want to do weightlifting then do it M/W/F.
-If you workout 4 days a week then do M/W/F weightlifting and T or TH or Sat CrossFit.
-If you workout 5 days a week then do M/W/F weightlifting and T/Sat CrossFit.
CrossFit WOD
Strength
5 x 1 Clean @ 90% of Max
Work on good technique and speed.
We will max out next week. Try to be efficient in your lifts today so we don't fall apart when we max.
MetCon
"Omar" w/ just burpees
10 Thruster
15 Burpee
20 Thruster
25 Burpee
30 Thuster
35 Burpee
(95/65)
Weightlifting WOD
Day 1 (Monday)
A. 8 x 1 High Hang Snatch
B. 4 x 3 Halting Snatch Deadlift (to knee)
C. 3 x 6 Back Squat
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