Hello Monday!

3/8/10

Strength

Power Clean

5-5-3-3-3-1-1-1-1

*5 reps-80% 1RM

*3 reps-90% 1RM

*1 reps-100% 1RM

Since you don't have a 1RM it will take some experimenting. 

Starting Wt-

Zanna: 45lb

Casey: 65lb

Metcon

250 Jump Rope Skip

Complete 4 rounds of:

10 Push Press (#75/#45)

10 SDLHP (#75/#45)

250 Jump Rope Skip

*complete the jump rope skips, then 4 round of the push press, sdlhp, then finish with the last 250 jump rope skip (as fast as possible)

Day 1 from the Washington CrossFit Sectionals