Workout for 2/15/2017

Weightlifting Conditioning, Short-Mid Duration

CF Open 12.2- AMRAP 10:
 30 snatches, light
 30 snatches, medium
 30 snatches, heavy
 30 snatches, very heavy
SC: 35%, 55%, 75%, 85% of max
RX: 65/45, 95/65, 115/75, 135/95
RX+: 75/55, 135/95, 165/100, 205/120

Weightlifting Strength Development Progressive Series- Week 1 of 4

Shoulder or Push Press- Sets of 5
Load:
 Set 1: 5 x 62%
 Set 2: 5 x 71%
 Set 3: Max reps x 81%

After-Hour Accessory Exercise, Speed & Power

Speed: Do 10 x 100 meter row sprints as an EMOM.
Power: Max-height broad jumps.

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After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before
Check 35/55/75/85% of snatch max; 62/71/81% of press max; wear wrist wraps; check “Isabel” time from 5.11.15.