friday 7.28.17

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2 rounds

7 db step ups each leg goal 40% of bw

7 db strict presses each arm

FRONT SQUAT + 2 JERKS: 4×1

Work at 70% of your 1RM Clean & Jerk.

Target 10lbs increase / week if work sets are above 245lbs Target 5lbs increase / week if work sets are below 245lbs.

12 amrap

16 Wallball (30/20)

8 TTB

unbroken

(7.18.16)

7 thoughts on “friday 7.28.17

  1. crossfitadmin Post author

    CLEAN

    Week 1: Work at 85% of your 1RM Clean for 3×3.
    Week 2: Work at 90% of your 1RM Clean for 4×2.
    Week 3: Work at 95% of your 1RM Clean for for 5×1.
    Week 4: Work to a 1RM Clean. Then decrease weight for Drop Set 1×2 at 80% of your 1RM Clean.

    Gymnastic Practice:
    OTM 10
    5 HSPU : challenge yourself

    Reply
  2. Rachel B.

    Did lab on Sunday:
    HSPU: 4 rounds strict with th 15# plate, 6 rounds flat
    Cleans (and accidental jerks): 165#

    Reply

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