8 thoughts on “thursday 12.17.15

  1. crossfitadmin Post author

    warm-up: 500m row 1mile ab 75%

    1) SNATCH + POWER SNATCH CYCLING
    1×1 /1×5/1×10/1×15
    TIPS:
    Points Of Performance
    Work to a single in Snatch.
    Then perform Power Snatch Cycling.
    For cycling, perform with good and consistent tempo through all reps.
    ____
    Work to 85% of your 1RM Snatch for a single. Then switch to Power Snatch only for the cycling portion.
    For the Power Snatch Cycling, drop the weight to 50% of your Snatch single from today.
    Try and find a consistent rhythm that you can maintain across each set.
    Target 5kg increase / week if work single is above 100kg.
    Target 2.5kg increase / week if work single is below 100kg.
    ________
    SKIP TODAY 12/17/15

    2) 2 PUSH PRESSES + 2 PUSH JERKS (5×1)

    Start at 65% of your 1RM C&J. Keep the weight consistent across the work sets.
    Target 5kg increase / week if work sets are above 100kg.
    Target 2.5kg increase / week if work sets are below 100kg.
    ______
    3) BACK SQUAT

    Work to a single at 90% of your 1RM Back Squat. Then decrease weight for 2×5.
    For Drop Sets 2×5, decrease weight by 20kg if work single is over 150kg.
    For Drop Sets 2×5, decrease weight by 15kg if work single is below 150kg.
    Target 5kg increase / week if work sets are above 150kg.
    Target 2.5kg increase / week if work sets are below 150kg.

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  2. Douglas soares

    Monday Lab
    C+J 225
    FS 285
    Stiff DL 275
    Wod RX finished all 12 minutes

    Thursday lab I did It Friday at my house.
    Snatch 175/85
    Back Squat 355/305
    Jerk 195
    Thursday Wod 11:40 RX jerk + box jump

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