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Wednesday 120125

24
Jan

Wednesday 120125

Strength/Skill:
 
WOD:
Courtesy of CrossFit MBSA) For Load:

  • Power Clean 3-3-3
  • Deadlift 1-1-1-1-1

*Over 3 WORKING sets build up to a heavy triple for power clean.  Bar is allowed to be dropped however, athletes can take no longer than 10 seconds between reps.  After your final set of power clean, take no more then 5 pulls to find a max for your deadlift. 

Example:Power clean sets:
3 x 135 lb.
3 x 175 lb.
3 x 205 lb.
3 x 225 lb. work set
3 x 245 lb. work set
3 x 255 lb. work set

then deadlift,

1 x 275 lb.
1 x 315 lb.
1 x 365 lb.
1 x 405 lb.
1 x 435 lb.

B) “Flight Simulator”

  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders

OR

AMRAP in 8 Minutes

  • Double Unders
Additional:
  • Mobility

1 Response

  1. amienshea

    Power Clean 3-3-3
    #120, #140, #155

    Deadlift 1-1-1-1-1
    #165, #255, #275, #295, #315 PR

    Ran out of time for Double Unders this morning..

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