thursday 10.22.15

12108301_1045704302120525_1653655228958257078_n

1. hip + shoulder mobility

2. Back Squat: work up to 90% for 1rep / 1 ME set of BS: -40 if over 300lbs, -30lbs under 300

3. 5 rounds

20 wallball

10 db snatches (70/50)

 

9 thoughts on “thursday 10.22.15

  1. crossfitadmin Post author

    LAB:
    before class: skip strength during class and do mobility.

    Wod:
    db snatch (85/65) for wod

    1. POWER CLEAN
    —-
    Work to 75% of 1RM C&J for a single, then perform 2 drop sets of 2 reps. For Drop Set 2×2, decrease weight by 15kg if above 100kg. For Drop Set 2×2, decrease weight by 10kg if above 100kg. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.
    ——
    2. TALL JERK
    5×3
    Start at 55% of 1RM Clean & Jerk. Target 5kg increase / week if work sets are above 120kg. Target 2.5kg increase / week if work sets are below 120kg.
    https://youtu.be/SVHibe2_2h0
    ——
    3. BACK SQUAT

    Work to 90% of 1RM Back Squat for a single, then perform 1 drop set of Max Effort reps. For Drop Set, decrease weight by 20kg if above 150kg. For Drop Set, decrease weight by 15kg if below 150kg. Target 10kg increase / week if work sets are above 150kg. Target 5kg increase / week if work sets are below 150kg

    Reply
  2. Anna

    Didnt have time to do the whole lab, going to do it in the morning.

    Back squat 170/140 for 24 reps
    WOD 4 rounds + 23 @ 50#

    Reply

Leave a Reply

Your email address will not be published.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