Time to try some heavy lifting under some fatigue & time pressure!
OLYMPIC TECHNIQUE:
Work proper thigh contact & speed under the bar along with a quick push/split jerk review...
(Bar and light weights ONLY done for SPEED!)
WORKOUT:
10 Wall Ball Shots (14#/20#)
10 Clean & Jerks (93#/135#)(Use around 60% 1RM)
10 Wall Ball Shots (14#/20#)
5 Clean & Jerks (113#/185#)(Use around 70% 1RM)
10 Wall Ball Shots (14#/20#)
5 Clean & Jerks (133#/225#)(Use around 80% 1RM)
10 Wall Ball Shots (14#/20#)
3 Clean & Jerks (143#/245#)(Use around 90% 1RM)(Try to get AT LEAST this far...)
10 Wall Ball Shots (14#/20#)
1 Clean & Jerk (153#/265#)(Use around 93-95% 1RM)
10 Wall Ball Shots (14#/20#)
1 Clean & Jerk (163#/275#)(Use around 95-98% 1RM)
.... Continue this pattern if you have any additional time (173#/285#), Etc
You will have 10 minutes to get as far as you can on this one...
Use your best OVERHEAD MAX to calculate numbers for this one...
MUST CHANGE YOUR OWN WEIGHTS ON THIS WOD...
Come prepared with your weights!
We will run heats of 8-10 on this one so you each have plenty of space to get this done...
POST YOUR WORKOUT SET UP AND HOW FAR YOU GOT ON THIS ONE TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
5 comments:
Finished round 4 + 10 wall balls in round 5; 80-110# used
4 rds + 7 wall balls (10#); last 2 C&J at max weight (75#). Carla, your bad self would have gotten after this one! :-)
4 rounds plus 10 wb (245#)
Brendan
Great work out, 6rds #100.
3 rds - finished @180# with a miss in that rd
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