13 thoughts on “monday 9.28.15

  1. crossfitadmin Post author

    LAB: Before Class
    CLEAN FROM BLOCKS: 1×1/2×2
    Work up to 85% of your 1RM C&J. Set up blocks at knee height. Target 5kg increase / week if work sets are above 120kg. Target 2.5kg increase / week if work sets are below 120kg. For your Drop Sets of 2×2 For 2×2 decrease the weight by 15kg if your single is above 120kg. For 2×2 decrease the weight by 10kg if your single is below 120kg.
    Points Of Performance
    1.Keep all the body levers tight & engage hamstrings at start
    2. Shoulders stay over the bar at the knee
    3. Accelerate the bar above the keep by pulling the chest up into the power position
    4. Fight to stay back on the heels!
    5. When you feel the brush high on the thigh, extend the hip, knee and ankle as forcefully as possible
    6. Once the extension is complete, use the bar to pull your body under into the catch position
    7. Receive the bar with tight core and adductors to try and bounce out of the bottom of the hole
    BACK SQUAT: 3×5
    Work up to 70% of your 1RM Back Squat for 1 set of 5. Then perform 2 drop sets of 5. Target 10kg increase / week if work set is above 180kg. Target 5kg increase / week if work set is below 180kg. For your Drop Sets of 2×5 Decrease the weight by 15kg if your work set is above 180kg Decrease the weight by 10kg if your work set is below 180kg
    —————————-
    Skip…….CLEAN GRIP DEADLIFT: 4×5
    Start at 75% of 1RM Deadlift. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.

    Reply
  2. Rachel B.

    Cleans: 155/135
    BS: 190/170
    Kruc: 35/45/55 (never sweat more in my young life)
    Turkish: 35
    WOD: 12:41 RX (realized I don’t breath at all during c2b, NEED to figure that shit out)

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *