1. Power Cleans: 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min
2. Back Squat: 4 sets x 10 reps, (40.50.60.70% of 1RM), Rest 2 min
3. 10 sets - work here should be less than 1min:
• 5 Split Jerk
• 2 Muscle Ups (sub 2 ring rows + 2 dips)
• + Rest 2 min
*Post results to comments.
5 Movement and Mobility Tips for Crossfitters
Monday, December 15, 2014
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A) 80-95-105-110-110#
ReplyDeleteB) 95-120-140-165#
C) 85# Jerk, ring rows, ring dips
A) 55, 65, 75, 85, 85
ReplyDeleteB) 55, 65, 75, 85
C) 55, bar dips, ring rows
A) 75, 85, 95
ReplyDeleteB) 135, 165, 185, 205
C) 95 (bar dips & ring rows)