CrossFit – Thu, Dec 22
4 Sets @72.5% of 1 RM C&J:
3 TNG Cleans (squat)+1 Jerk
Rest 2:00 between each set.
TNG=Touch ‘N Go. There should be
no pause at the floor or resetting of grip
at the floor.
Drop down to 50% of 1 RM C&J and complete one, unbroken max effort set. These may be
squat or power. Record number of C&J. Goal:
20 UB Wall Balls 20/14
10 UB C2B
Athletes will have 4:00 per round
to complete the run & prescribed number
of reps. If they fail to complete within the
allotted time, scale the reps & complete
the workout with the new prescribed
number of reps.
*if you know you will be unable to complete at least one round scale the reps before 3 2 1 Goto a doable number and get after it!
The goal here is to perform these movements unbroken as much as possible
L1: C2B PU Broken
L2: Chin-Over-Bar UB PU
L3: Scale the kipping pull-up & break
the sets accordingly.