6 thoughts on “friday 4.17.15

  1. crossfitadmin Post author

    Lab:
    1) Snatch from Blocks
    Reps: Weight:
    Work to 85% of your 1RM Snatch for a single. Then, 3 drop sets. All drop sets at 10kg down if your single is below 100kg. All drop sets at 15kg down if your single is above 100kg. Linear progression each week. Target a 2.5kg increase / week if your single is below 100kg. Target a 5kg increase / week if your single is above 100kg.
    2) Front Squat + Jerk
    Reps: 4×1
    Each set is 2 Front Squats + 1 Jerk. Start at 80% of your 1RM CJ. Level load across all sets. Linear progression each week. Target a 5kg increase / week if your working sets are below 130kg. Target a 10kg
    increase / week if your working sets are above 130kg.
    3) Deficit Deadlift
    Reps: 4×5
    Start at 60% of 1RM Deadlift. Level load across all sets. Use a 3-4 inch deficit. Linear progression each week. Target 2.5kg increase / week if work sets are below 175kg. Target 5kg increase / week if work sets are above 175kg.

    4)comp athletes: NOT TO BE DONE IN A CLASS! Must be done during off class hrs. (If you cant come in on off class hrs now worries. Do the class wod but do 20 unbroken pull-ups each round and stay with the 24/20 box height)
    wod
    3 rounds
    12 mups
    15 box jump overs (30/24)

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  2. KBo

    WU: 8x ascending deficit box jump
    8x ascending seated box jump
    No snatch (tried-shoulder)
    FS: 4×2 @ 140# (no belt, no jerk-shoulder)
    Deficit DL 4×5 @ 145#
    Sit Up: 60# | Lunge: 50#
    WOD: 15,12,6 (shoulder) S. C2R Pull Up
    20 BJO @ 20#
    9:58

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