The 307 PROGRAM
WORKOUT OF THE DAY
CrossFit 307 is proud to announce that one of it's own is now also one of Mills Finest! Can you guess who it is? Congratulations, Officer!
Strength: Muscle Snatch 3x5
WOD: Open WOD 11.3
5 Min AMRAP
Squat Clean and Jerk (165/105)
Clean is one rep and jerk is one rep. Must get the Jerk before moving back to clean.
REC: 2500K partner row. Switch every 250 meters, while one rows, the other holds plank.
Strength: Squat Clean and Jerk 5x3
WOD: 10 Min AMRAP
10 Clean and Jerk (95/65)
15 Box Jumps (24/20)
REC: 5 Rounds
150 M Row
20 Pistols
Strength: Shoulder Press 3x to failure at 95/65
WOD: "George" (Repeat of 2/24/2012, check your journals and go for a PR)
5 Rounds for Time
10 Squat Clean and Jerks (155/105)
15 Box Jumps (34/30)
2 Laps with a #20 medball
REC: Foam Roller
Skill: Clean and Jerk Practice. 3 x 5 at light weight. Coaches will work through the progression of this movement, emphasizing big hips and a big shrug before the elbows bend.
WOD: 12 Rounds
1 Lap Sprint
1 Squat Clean and Jerk (body weight)
1 Lap Sprint
2 Squat Clean and Jerks
1 Lap Sprint
3 Squat Clean and Jerks, etc...
REC: 5 Rope Climbs - Work on performing the climb without the assistance of the legs
