tuesday 5.30.17

 

3rnds

20 ft each bear crawl

crab walk forward

crab walk backward

:05-:20 sec ring hold @ top of dip

otm 7 power snatch ascending

3 rnds

TTB (number you ended w/ last week/ goal unbroken)

15 db thruster sprint UNBROKENĀ (50/35)

(6 min cap)

 

12 thoughts on “tuesday 5.30.17

  1. crossfitadmin Post author

    LAB:
    After this week this Lab will be on Mondays and will continue for three weeks after today

    DOUBLE CLEAN & JERK

    1.Perform 2 Cleans and 1 Jerk per set: 4×3

    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.

    2. PAUSE BACK SQUAT: 4×3

    Pause for 3 seconds at the bottom of each rep.

    Work at 75% of your 1RM Back Squat. Hold a 3 second pause at the bottom of each rep.
    Target 10lbs increase / week if work sets are above 375lbs.
    Target 5lbs increase / week if work sets are below 375lbs.

    Reply
  2. Rachel B.

    CJ: 140#
    BS: 200#, holy shit
    Snatch: 95# squat snatch every minute – I think my right pinky is jammed/dislocated/something. I can’t hold on to anything
    WOD: 4:27 @ 10ttb, pinkies up!

    Reply
  3. Anna

    125# c&js
    140# snatch
    180# BS – pauses are life. It’s like a break at the bottom…
    wod 4:26 @ 30# & 10ttb

    Reply

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