monday 5.15.17

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dynamic + hip mob + front rack mob

back squat: Work at 80% of your 1RM Back Squat for 4×2.

12 amrap

7 front squat (165/115)

40 du

10 bar hop burpee

13 thoughts on “monday 5.15.17

  1. crossfitadmin Post author

    LAB:
    1. CHINESE SNATCH PULL+HANG SNATCH: 5×1
    https://www.youtube.com/watch?v=2zjvgS2eAr8
    Work at 70% of your 1RM Snatch.
    Target 5kg increase / week if work sets are above 100kg.
    Target 2.5kg increase / week if work sets are below 100kg.
    2. https://youtu.be/58l3App_FGU2
    PUSH PRESSES + PUSH JERK
    4×1
    Work at 55% of your 1RM Clean & Jerk.
    Target 10lb increase / week if work sets are above 220lb
    Target 5lb increase / week if work sets are below 220lb

    Reply

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