14 thoughts on “thursday 10.29.15

  1. crossfitadmin Post author

    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.
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    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.
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    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

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  2. Rachel B.

    Clean: 140/120
    Tall jerks: 100 (5# increase hit hard)
    BS: 240/10 reps at 210
    Snatch: 115 for complex, 120 for 2 (so so so much work to do)

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