Thursday’s Workout: 9-13-18

Strength: Deadlift: First complete 2 sets of 5 reps at 75%. Add weight to each set if you can. Then, complete 3 sets of 10 reps. Start at 60% of 1 RM and add weight each round

 

Olympic lifting: Complete 4 sets of the following complex:

2 rounds of:

1 Power clean

1 Hang squat clean

1 Push jerk

1 Split jerk

Try and hold on to the bar throughout the entire 2 rounds

Start at 60% of 1 RM clean and jerk and add weight with each set.

 

Green: Deadlift: First complete 2 sets of 6 reps at a challenging weight. Add weight to each set if you can. Then, complete 3 sets of 10 reps with a moderate weight. Add weight each set.

 

Conditioning:

Black or Rx: Complete the following for time:

20 Toes to bar

40 Alternating dumbbell snatches 50#/35 (total)

60 Wall balls 20#/14

 

Green or Scaled: Complete the following for time:

20 Hanging knee raises / hanging straight leg raises / PUBAMS

40 Slam Balls 20#/15

60 Air Squats

 

Blue or RX+: Complete the following for time:

20 Toes to bar

30 Alternating dumbbell snatches 70#/50 (total)

40 Wall balls 30#/20

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