Friday 1.5.18 CrossFit

Strength

1: Squat Clean and Jerk 5×2
2: Squat Clean and Jerk 3×1
Intent:  Week 1 of Clean + Jerk wave. Sets should be challenging, but smooth. Loading for EMOM is moderate and EMOM 2 is moderately heavy or use percentages based of your 1RM from Monday.

Metcon

Open WOD 17.4
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Intent: Open WOD 17.4. This workout is about strategy and saving yourself on the deadlifts. Try to beat your previous score if you have one.

$ Out

2 Options:
– Glute Ham Raises: 4×10
or
– Banded Ab Pulldown/Banded Pull-Through
100 reps of each
By | 2017-12-28T13:59:45-05:00 January 4th, 2018|WOD|Comments Off on Friday 1.5.18 CrossFit