4 May 2015 CrossFit WOD | 619

4 May 2015 CrossFit WOD

Bernard Hopkins and Floyd Mayweather are the best defensive counter punchers in boxing history. I think with time we will see this fighter become more humble and professional in how he carries himself like he was early in his career. Here is a video of Mayweather highlights below

Supplemental Strength
7 x 1 Overhead Squat

Power

8 x 1 Hang Snatch + 1 Snatch
Every 2 Minutes

Workout of The Day

5 Rounds
12 Overhead Squats 115/85 95/65 75/45
9 Chest to Bar Pull Ups
6 Handstand Push Ups

Supplemental Endurance
6 x 1000 Meter Row
Every 5:30 Minutes

5pm Olympic Lifting

Technique Focus:
The snatch setup

• Snatch + OHS (1+1)
Find a heavy rep max
Start with 80%, 90%, 95% of your 1RM Snatch

• Clean and Jerk (1+2)
Find a heavy rep max
Start with 80%, 90%, 95% of your 1RM C&J

• Good mornings
25% x 4
30% 2 x 4
% of Back Squat 1RM

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