wednesday 4.18.17

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Dr. Prep Course deep in thought!

ohs mobility

BACK SQUAT: 4×8 Work at 65% of your 1RM Back Squat.

Keep the weight consistent across the work sets. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs.

Nancy

5 Rounds:

400m Run

15 Overhead Squat (95l/65)

20 min cap

10 thoughts on “wednesday 4.18.17

  1. crossfitadmin Post author

    Lab:

    1. HALT CLEAN
    5×2
    Work at 75% of your 1RM Clean & Jerk. Execute a 3 second pause at the knee.
    Target 10lbs increase / week if work sets are above 240lbs.
    Target 5lbs increase / week if work sets are below 240lbs.
    https://www.youtube.com/watch?v=9o9tQ_0Fj2s

    3. PUSH JERK
    5×2
    Work at 65% of your 1RM Clean & Jerk.
    Target 10lbs increase / week if work sets are above 220lbs.
    Target 5lbs increase / week if work sets are below 220lbs.

    Reply

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