2015-02-20

FRIDAY WORKOUT

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POWER:
Quickly build up to a challenging weight for the following:
1 Push Press + 2 Push Jerks

Build up quickly, but don't miss any on this one... Leave a little bit in the tank for the workout to follow...

Try these loading quidelines:
50%, 65%, 75-80%, 80-85%, 85-90%, 90-95%
(Use your PUSH PRESS for all number calculation)

You will have just 15 minutes for this part...

WORKOUT:
Open WOD 13.4... A little simpler version...
3 Push Presses/Push Jerks (93#/135#)(60% of your best PUSH PRESS)
3 Toes 2 Bar (Use rings if you need to and we have room)
6 Push Presses/Push Jerks (93#/135#)
6 Toes 2 Bar
9 Push Presses/Push Jerks (93#/135#)
9 Toes 2 Bar
12 Push Presses/Push Jerks (93#/135#)
12 Toes 2 Bar
.... Continue this pattern of adding 3 reps onto both movements each round...

Perform as many REPS as possible of this in 7 minutes

The barbell must be cleaned into position from the ground...

SCALE... If you can do Toes 2 Bar, but not for this high of a volume, then scale the rep jumps each round down to 2s or 1s so you can get more practice at each movement...

POST YOUR WEIGHT FROM PART 1 AND YOUR TOTAL REPS FROM PART 2 TO COMMENTS

4 comments:

CrossFit Hydro said...

Little change of pace for lifting...

Axle Bar DL - Not quite an all out 1RM, buy tough...
-355... Surprised how high I got with the extra thick bar...

1 Strict Press + 2 Push Presses...
95, 145, 165, 175, 185, 190

Class WOD:
3 Push Press/Jerk (135)
3 Toes 2 Bar
6&6, 9&9... As high as possible in 7 mins
- 143 reps (17 push Jerks in the Rd of 21)

Still kind of suck at T2B ; (

JVB

John Dunn said...

155# PP/PJ
84 Reps @ 110#


John Dunn said...

155# PP/PJ
84 Reps @ 110#


Susannah Dunn said...

115# for skill...yuck

Workout 77 reps at 73#