wednesday 4.29.15

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1) 3x 20 banded good mornings + 15 calf raises + 10 burpees

2) bent over bb rows: 4×10

ME broad jump: 5×1

3) 8 amrap

40 double unders

15 rkbs (70/53)

15 push-ups

7 thoughts on “wednesday 4.29.15

  1. crossfitadmin Post author

    Lab Work:
    we are repeating the snatch from monday stay with same weight (make sure to watch video)

    1) Chinese Snatch Pull+Hang Snatch:
    5×1 @ 70% of your 1RM Snatch. Stay at the same weight across all sets. Target a linear progression each week. Target a 5kg increase each week if your working sets are above 100kg. Target a 2.5kg linear progression each if your working sets are below 100kg.
    https://www.youtube.com/watch?v=2zjvgS2eAr8
    Points of Performance

    3 second eccentric to knee
    1 second isometric
    chinese snatch pull
    5 second concentric to the knee
    1 second iso, hang snatch

    2) BTN Push Jerk + OHS
    4×1 complex
    Each set is 1 Push Jerk + 2 OHS. 4 sets @ 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 130kg. Target a 5kg increase each week if your working sets are below 130kg.

    3)Front Squat: 4×2
    Start at 80% of 1 RM. Stay at the same weight for all sets. Target a linear progression each week. Target 10 kg each week if work sets are above 120 kg. Target 5 kg increase each week if work sets are below 120 kg.

    Reply
  2. Ashley

    95# on the Bent Over Rows
    81″ for the Broad Jump

    WOD – 4 + 44

    Snatch, light weight tried to focus on form referenced in video

    Push Jerk, only 95 because my mobility has really changed for the OHS – had a hard time staying on my heels

    Front Squat 145#, working my way up in weight (yay!)

    10 minutes banded distractions with Arnieeeeee

    Reply

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