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March 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 3 Minute AMRAP 400m Run Max Reps Hang Power Clean Rest 3:00 B. 3 Minute AMRAP 400m Run Max Reps Power Jerk Rest 3:00 C. 3 Minute AMRAP 400m Run Max Reps Hang Power Clean & Jerk F - 95/65 P - 115/85 S - 135/95 *Score total reps across three intervals

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 8 Minute Alternating Tabata (20 on : 10 off) (1) Alternating Arm DB Snatch (2) T2B (3) Alternating Arm DB Snatch (4) T2B Rest 1 Minute B. 8 Minute Alternating Tabata (20 on : 10 off) (1) Row @ 60% Effort (2) Row @ 70% Effort (3) Row @ 80% Effort (4) Row @ 90% Effort Rest 1 Minute C. 8 Minute Alternating Tabata (20 on : 10 off) (1) WBS (2) KB American Swing (3) WBS (4) KB American Swing F - 35 lbs on all weighted exercises P - 45 lbs on all weighted exercises S -

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Clean and Jerk 15 Minute Clock F - For Position P - For Speed S - For Load B. For Time 40 Squat Clean & Jerks 150 WBS 30 Squat Clean & Jerks 100 WBS 20 Squat Clean & Jerks 50 WBS F - 95/65lbs. P - 135/95lbs. S - 155/105lbs. *In teams of (2) *partition the reps as you see fit