My Workout Monday February 4th, 2013

"Sweat silently.  Lets have no squawking about a little energy expenditure."

-Martin H. Fischer

A.  Snatch Warm up

B.  Five Sets of Power Snatch X 3 + Push Press X 3 + OHS X 3

C.  Back Squat
1.  5 Reps
2.  3 Reps
3.  1 Rep
4.  8 Reps
5.  8 Reps
6.  8 Reps

*First 3 sets are warming up for the last three working sets.  Ho as heavy as you can for the last 3 sets.

D.  Seven Rounds for Time
Pull Ups X 7
HSPU X 7
Burpee X 7

Article-> Weightlifting & Conditioning

Congrats to Nathan, Adam and Mitch!  They just opened Copperhead CrossFit.