15 May 2016 – Find your Snatch and Clean & Jerk 1RM

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

It's time to re-test your weightlifting! If you set a PB today, you will base the next few week's percentages off this number.

A1) Snatch: 15 minutes to establish a new 1 rep max

A2) Clean & Jerk: 15 minutes to establish a new 1 rep max

Competition Class (9.30 - 11 am)

A) Weightlifting: As Above

B) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 70%
Set 4: 8 reps @ 75-80%
Set 5: 6 reps @ 80-85%

- Rest 2-3 minutes between sets
- Stick to your percentages!


C) Accessory Work
3 sets of:
5 Good mornings @ 3111
- Rest 60 seconds -
Chinese plank, prone x 45-60 seconds for max load
- Rest 60 seconds -
Chinese plank, supine x 45-60 seconds for max load
- Rest 60 seconds -

Engine Work (8.30 - 9.30 am)

A) Cardiac Output
Every 8 minutes for 40 minutes (6 rounds), alternate between A1 and A2

A1) 1000m Row
Then in the remaining time, complete 2 rounds:
10 Burpees
10 Kettlebell Swings (32/24 kg)

A2) 1000m Run
Then in the remaining time, complete:
2 rounds:
10 Wall balls (9/6 kg)
10 Box jumps (24/20 in)