CrossFit LoDo – CrossFit LoDo at RiNo
Day 1
Snatch – 75% x 3 x 5
Jerk – 75% x 3 x 5
Front Squat – 75% x 3 x 5
Snatch Deadlift – 100% (of snatch) x 5 x 3
Day 2
Power Snatch + Snatch Push Press + Overhead Squat – 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2
Power Clean + Power Jerk – 70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3
Snatch Pull – 90% (of snatch) x 3 x 2, 95% x 3 x 3
Day 3
Clean – 75% x 3 x 5
Jerk Behind the neck (hold split for 3 sec) – 75% x 3 x 5
Back Squat – 70% x 2 x 5
Clean Pull – 90% (of clean) x 3 x 2, 95% x 3 x 3
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