9 thoughts on “wednesday 4.22.15

  1. crossfitadmin Post author

    LAB:
    Do Before Class if Possible.
    1)Halt Clean: 5×2
    Start at 75% of your 1RM Clean & Jerk. 3 second pause at the knee. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 120kg. Target a 5kg increase each week if your working sets are above 120kg.
    2) Back squat: 4×8
    Start at 70% of 1RM. Level load across all sets. Linear progression each week. Target a 5kg increase each week if your working sets are below 150kg. Target a 10kg increase each week if your working sets are above 150kg.
    3) Push Jerk: 5×2
    Start at 65% of 1RM CJ. 3 second pause at bottom of the dip and drive. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg.

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  2. rachael

    2000m row
    50 pistols
    30 hang clns 135
    17min cap
    5 short

    Halt cln: 155#
    Back sq: 200# (holy butt and quads)
    Pause jerk: 135#
    Strength: check
    Wod: 6:23
    Ghd ham and situp, hollow rocks and supermans

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  3. Leigha

    2000m row
    50 pistols
    30 hang clns 135
    17min cap
    3 short
    Halt cleans 140
    Jerks 120
    No bs
    Kruc 53#
    Wod 7:34 RX
    I’m tired

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  4. Lissa Bloom

    Halt Cleans – 140#
    Jerks- 135# for two sets then realized I was redipping so I went to 120#
    Squat (done next day)- 185#
    Wod: 7:01 RX

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