Tag: teamkauai

1. Power Clean
   1. (70 x 3)4
2. Clean and Jerk
   1. 85 x (1+1)5
3. Back Squat
   1. (90 x 3)4

CrossFit Total is the workout today if you are joining us on the Zone challenge for the next 4-5 weeks.  Tomorrow will be Helen.

CrossFit Total

1. 1RM Back Squat
2. 1RM Shoulder Press
3. 1RM Deadlift

If you are only lifting than follow below:

1. Power clean above the knee
   1. 65 x 4
   2. (75 x 2)3
2. Jerk from Behind the neck
   1. 70 x 2
   2. (80 x 2)3
   3. (90 x 2)3
3. Back Squat
   1. (80 x 2)6

1. Snatch
   1. 70 x 2
   2. (80 x 2)2
   3. (90 x 2)2
   4. (90%+ x 1)2
2. Snatch Pull
   1. (90 x 3)3
   2. (100 x 3)5
3. Back Squat
   1. (80 x 2)6

1. Power Snatch + OHS
   1. 65 x (2+2
   2. 75 x (2+1)3
2. Clean and Jerk
   1. 70 x 1
   2. 80 x 1
   3. (90 x 1)2
3. Clean Pull
   1. (100 x 2)3
   2. (110 x 1)3
4. Back Squat
   1. (80 x 6)4

1. Snatch Balance
   1. 70 x 2
   2. 80 x 2
   3. (90 x 1)3
2. Snatch
   1. 70 x 2
   2. (80 x 2)3
3. Snatch Deadlift
   1. (80 x 4)3
4. Back Squat + 5 depth jumps after each set
   1. (80 x 2)6

1. Snatch Balance
   1. 60 x 4
   2. 70 x 2
   3. (80 x 2)2
2. Snatch
   1. (70 x 2)2
   2. (80 x 2)2
   3. (90 x 1)5
3. Snatch Pull
   1. (100 x 2)2
   2. (110 x 2)3
4. Back Squat
   1. (80 x 5)6

1. Clean and Jerk
   1. 80 x (1+1)4
2. Clean Pull
   1. 90 x 4
   2. (100 x 3)3
3. Back Squat
   1. (80 x 2)6

1. Snatch
   1. (70 x 2)2
   2. (80 x 2)5
2. Snatch Pull
   1. (100 x 2)5
3. Back Squat
   1. (80 x 4)4

1. Front Squat + Jerk
   1. 70 x (3+2)2
   2. 80 x (2+2)2
   3. 90 x (2+2)5
2. Clean Pull Below the Knee
   1. (80 x 4)2
   2. (90 x 2)4