Tuesday…

Pre..during..and post nutrition made easy….
http://crossfitmilford.com/posts/workout-nutrition-2

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– bottom up kb walk to press 3x
– plank walk out
– kip swing
– double unders

FITNESS-
A. HPC skillwork, sets of 5
B.1 push press x 5 x 3, rest 30 seconds
B.2 hanging knee raises amrap x 3, rest 30 seconds
B.3 Push ups x amrap x 3, rest 90 seconds
+
12 minute amrap
15 kb swings
15 box or plate jump overs
200 meter row

PERFORMANCE-
A. Power Clean Cluster; 1.1.1 x 3, rest 15 sec., rest 90 seconds
B.1 push press x 5 x 3, rest 30 seconds
B.2 strict HSPU x 5 x 3, rest 30 seconds
B.3 Push ups x amrap x 3, rest 90 seconds
+
12 minutes to complete 4 rounds of the following
15 power cleans @ 95/65
15 box jump overs, 24/20”
30 double unders