thursday 11. 19.15

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MY little buddy is 3yrs old today. Boy does time fly.

1. coaches choice

2. ‘MisFit Clean Complex’

1rm: All unbroken:

Power clean – push jerk – front squat – hang squat clean – split jerk

3. 16 amrap (2 burpees OTM)

100 wallballs

100 box jumps overs (24/20)

100 s2oh (115/80)

7 thoughts on “thursday 11. 19.15

  1. crossfitadmin Post author

    LAB:
    CLEAN
    3×1
    In Week 1 Test a 1RM. In Week 2 work to 95% of 1RM C&J and follow increase below.
    Decrease the weight 15kg down for 2×1 if work single above 120kg.
    Decrease the weight 10kg down for 2×1 if work single below 120kg.
    Target 5kg increase / week if work sets are above 120kg.
    Target 2.5kg increase / week if work sets are below 120kg.
    —————
    2 PUSH PRESSES + PUSH JERK
    4×1
    Start at 60% of 1RM C&J.
    Target 5kg increase / week if work sets are above 100kg.
    Target 2.5kg increase / week if work sets are below 100kg.

    Reply
  2. KB

    Reach complex: 165#, footwork sucked
    MisFit complex: 160#. Failed 165# twice at standing up the HSqC, no legs ever
    WOD: alternating partner with The Guido. 10WB, 10BJO, 10 S2OH @ 85#. I did 8 in the 16min, he got 8+4

    Reply
  3. crossfitadmin Post author

    lab:
    only hit 272/ failed 292
    ppx2+1pj: 175 check

    misfit: 225
    reach: 255
    5rnds
    8 wb
    8 bjo
    hpc+pc @205

    Reply

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