The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Behind the Neck Push Press 6x2
WOD: 20 Min AMRAP
1 Clean and Jerk (185/135)
1 Round of Cindy
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
4 Clean and Jerks
1 Round of Cindy, and so on....
Score will be the completed round of Clean and Jerks plus any additional reps of Cindy, i.e 5 C&J+10 reps
REC: Double Under practice for 10 minutes.
Congratulations to Coach Ari & Todd on their engagement! A match made in CrossFit heaven!
Weekly Warm Up: 400 m Run or 500 m Row, followed by 3 Rounds of: 5 Handstand Push Ups, 10 Overhead Squats with a Dowel (perform with back to the wall, feet positioned about a foot from the wall, reaching back to touch the wall with the hips as you descend to the bottom of the squat), 10 Pistols, and 10 Kettlebell Windmills
Strength: 12 x 2 Sumo Grip Deadlift
WOD: Mega-Baseline This should be fast and furious. Make it your goal to finish in under 15 minutes.
1000 m Row
80 Air Squats
60 AbMat Sit Ups
40 Push Ups
20 Pull Ups
REC: 5 Minutes Max Double Unders or Double Under practice
