A. Build to a tough single in the Clean and Jerk. No press outs or poor form.
B. Use 80% of A and complete 1 rep every 2 minutes for 10 minutes (5 sets)
C. with a partner of equal running ability complete
2400m run
done in 400m increments each partner completes 1200 total meters. 1 partner working at a time
CrossFit:
A. Split or Push Jerk - build to a tough single (not a 1RM) in 15 minutes. No fails.
B. Use 80% of A and complete 1 rep every 2 minutes for 10 minutes (5 sets). This is where we work technique and try and work out inefficient movement.
C. with a partner of equal running ability complete
2400m run
done in 400m increments each partner completes 1200 total meters. 1 partner working at a time
A note to our members if you can not do pull-ups but wish to, you MUST get in pull-up reps every week. Shoot for 100 reps this week in total. The days we will be doing pull-ups this week will be on Tuesday and Thursday. If you aren't coming those days get them in on the other days!
A note to our members if you can not do pull-ups but wish to, you MUST get in pull-up reps every week. Shoot for 100 reps this week in total. The days we will be doing pull-ups this week will be on Tuesday and Thursday. If you aren't coming those days get them in on the other days!
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