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Tuesday, March 3rd

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%


  • These 6 reps are designed to be completed unbroken.

  • The percentages are based on your 1RM Clean and Jerk.

  • The 3 Positions we're looking for in the Power Clean are:

- Pockets

- 1 Inch Above the Knee

- Floor


WOD:

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar

Add (3) Reps to Each Movement Until Time Cap

SWEATFEST

TABATA TUESDAY

:20 work / :10 Rest

8 Rounds


Kettlebell Swings

Air Squats

SDHP with KB

Jump Rope (DU or SU)


CROSSFIT FOR SPORT


STRENGTH:

Shoulder Press

3 @ 70%

3 @ 75%

3 @ 80% of your 1RM


Rest 2:00

1 Set of Max Ring Rows or Pull Ups


WOD:

EMOM x 8:00

5 Thrusters

Max Slam Balls


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