CrossFit – Wed, May 8
CrossFit – Wed, May 8
Barbell Complex (Weight)
15 minutes to establish a heavy, maximum
for the day.
1 Deadlift + 1 Hang Clean + 1 Clean + 1 Split Jerk
Begin at or b/t 65-70 % of 1 RM C&J.
Metcon (Time)
For Time:
5-4-3-2-1
Clean & Jerks
1-2-3-4-5
Rope Climbs
Time Cap: 15:00
Weights:
Set 1: 135/95
Set 2: 155/115
Set 3: 185/125
Set 4: 225/155
Set 5: 245/165
If you are scaling rope climbs for the alternated grip pull-up, it will be
a 1:4 ratio. For every rope climb, you will do 4 pull-ups.
L1: Scale the total volume of rope climbs or go 9 ft. up the rope.
L2: Alternated grip pull-ups.
L3: Assisted alternated grip pull-ups.
