Thursday 21 February WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES:

Run 200m
15 Squat Cleans 105/75lbs

Squat Clean Instructional Video

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CrossFit HQ WOD:

12-9-6-3 reps for time of:
95 pound Power snatch
Burpee

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CrossFit Football WOD:

Amateur
Complete 3 sets:
Squat 5 reps (add 5 lbs to last workout)
Collegiate/Professional
Squat Clusters
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
*For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

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