friday 4.24.15

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Well everyone, the time has come. Next week will be Coach Chris’ last week. It was an awesome 2 1/2 years and we wish him the most success. We are grateful for the time we had. We have all learned a lot from what he has to offer and wish him luck on his new endeavor! Chris will be teaching Monday and Wednesday night.

1) coaches choice

2) hollow rocks: 5×20

rev band flys: 4×20

3) 5 amrap

5 muscle ups

10 cleans (155/105)

5 min

9 amrap

3-6-9-12-15-18-21..

hang cleans (135/95)

pull-ups

4 thoughts on “friday 4.24.15

  1. crossfitadmin Post author

    Lab:
    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.

    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.

    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.

    Reply

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