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OUR BLOG

7/26/2017

By SSCrossFit | In WODs | on July 25, 2017

Weightlifting: 

Every 1:45 for…

1 Clean & Jerk (full)
Begin @ 60% of 1RM – add 20/15# each 1:45 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each minute, but add a rep.
I.E. 2 misses @ 245, hit 225# on the next 1:45 for a double, the next 1:45 hit 205 for a triple, etc – until you are back to 60%. Note the comparison between last week and this week as far as hit:miss.
Conditioning:

4 rounds with HR @ 150BPM of:

7:00 AMRAP of-
20 HR Pushups
40 OHS 45#
60 Calorie Row
*Rest 1:00 at the end of each 7:00 AMRAP

 

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