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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