Wednesday 1/17/18

Weightlifting

Split Jerk (Find 1RM)

(15min)
From the rack
45%x3
55%x1
65%x1

Then, if you felt Easy/Good/Challenge, add total 20#/15#/10#/5#  each round until you fail.

Clean (Find 1RM Squat Clean)

(20min)
Find the most efficient/safest way to increase the weight each lift to make a PR.
With 35# Bar
2×10# plates = 55#
2 x 25# plates = 85#
2x 35# plates = 105#
2 x 45# plates = 125#
4 x 25# plates = 135#
2x (45#+25#)plates = 175#

With 45# Bar
2×10# plates = 65#
2 x 25# plates = 95#
2x 35# plates = 115#
2 x 45# plates =135#
2x (45#+25#) plates = 185#
4 x 45# plates = 225#

Metcon

Metcon (AMRAP – Reps)
AMRAP 9
8 Toe to bars
8 Power clean 95/65
8 Burpee over bar

 

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