9 thoughts on “monday 12.28.15

  1. crossfitadmin Post author

    Lab:
    1) CLEAN & JERK:

    5 singles at 85% of 1RM C&J.
    Must make 4/5 attempts successfully to increase the weight next week.
    Target 5kg increase / week if work sets are above 120kg.
    Target 2.5kg increase / week if work sets are below 120kg.

    2)FRONT SQUAT
    5×2
    Start at 80% of 1RM Front Squat. Keep the weight constant across all sets.
    Target 5kg increase / week if work sets are above 150kg.
    Target 2.5kg increase / week if work sets are below 150kg.

    3) STIFF LEG DEADLIFT
    3×6

    TIPS:
    https://youtu.be/yOP3Ptp_wm0

    Points Of Performance
    Clean Grip

    Maintain same slight knee bend throughout the entire movement

    Push the Hips Back

    Keep Straight Lumbar Curve

    Feel the Stretch in your Hamstrings

    Raise Quickly, Bringing your Hips to the Bar
    _________________
    Start at 60% of your 1RM Deadlift. Keep the weight constant across all sets.
    Target 5kg increase / week if work sets are above 100kg.
    Target 2.5kg increase / week if work sets are below 100kg.

    21-15-9
    wallball (30/20)
    ttb

    Reply
  2. Rachel B.

    C+J: 2@175# b/c dumb, then 3@ correct weight of 165#
    FS: 190#
    DL: 185#
    WB/TTB: 6:55 (help)
    WOD: 50/42/40/40 = 172 RX

    Reply
  3. Freddy

    Lab:
    1. 219# 1 for 5
    2. 249#
    3. 319#
    Class WOD – 47/45/42/42
    Lab WOD – 4:26
    In summary oly isn’t for me and my wrist is spinal. Bout covers it.

    Reply
  4. Douglas soares

    Lab
    C+J 235
    FS 295
    Stiff DL 295
    Skipped lab Wod. Will do tomorrow
    Class Wod 44/36/33/37
    Squats and Oly are feeling good!

    Reply
  5. KBo

    BrokeBack Timeout Version 3.0
    4 Sets:
    8 Bulgarian SS/side @ 25# DBs
    8 Chest Press @ 25# DBs (5 second pause, way too light)
    10 Strict Ring Dip
    15 Straddle Strict Press @ 45# BB
    :30 Side Plank/side

    WOD:
    27-21-18-15-12-9-6-3
    Cal AB
    Push Ups
    18:23

    Reply

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