friday 4.28.17

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https://www.facebook.com/events/262474737550531/

s2oh: build to heavy 1

50 s2oh (135/95)
60 hang cleans
70 deadlifts
emom 3 burpees (starts with burpees)

time cap 15 min
sets should be 8+ reps each

8 thoughts on “friday 4.28.17

  1. crossfitadmin Post author

    Lab:
    1. SNATCH FROM BLOCKS
    1×1, 3×2
    (use plates for start postion)
    Work to 85% of your 1RM Snatch for a single, then decrease weight for 3×2.
    For Drop Sets 3×2, decrease by 30lbs down if heavy single is above 220lbs.
    For Drop Sets 3×2, decrease by 20kb down if heavy single is below 220lbs.
    Target 10lbs increase / week if work sets are above 220lbs.
    Target 5lbs increase / week if work sets are below 220lbs

    2. FRONT SQUAT + JERK
    4×1
    Work at 80% of your 1RM Clean & Jerk. Complete 2 Front Squats + 1 Jerk per set.
    Target 20lbs increase / week if work sets are above 285.
    Target 10lbs increase / week if work sets are below 285.

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