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CROSSFIT
STRENGTH:
5 Sets:
3-Position Power Clean
3 Push Jerks
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4-5: 60-65% of your Power Clean 1RM
1 Set:
1 High Hang Power Clean (Pockets)
1 Hang Clean Power Clean (Knees)
1 Power Clean (Ground)
3 Push Jerks
WOD:
Ascending Ladder for 7 Minutes:
3 Clean and Jerks 115/85, 3 Pull-Ups
6 Clean and Jerks 115/85, 6 Pull-Ups
9 Clean and Jerks 115/85, 9 Pull-Ups
…
Add (3) Reps to Each Movement Until Time Cap
COMP: 155/105
GOAL:
Cheat Sheet
Finish 3's: 6 Reps
Finish 6's: 18 Reps
Finish 9's: 36 Reps
Finish 12's: 60 Reps
Finish 15's: 90 Reps
Finish 18's: 126 Reps
Finish 21's: 168 Reps
Finish 24's: 216 Reps
Scaling:
CLEAN AND JERKS
Choose a weight here that you could cycle for 12+ reps unbroken when fresh
Within the workout, these will probably be completed as small sets or quick singles
PULL-UPS
Bands
Ring Rows
Bent Over Rows
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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