Wednesday, August 27, 2014

CrossFit Workout - Thursday 8/28/14

Clean and jerk, find your 1 rep max for each lift

Begin with sets of 3 squat cleans plus 1 jerk.  Rest between and increase weight each set for a total of 5 sets, then proceed with single rep sets until you reach your 1 rep max.

The 3 strike rule is in effect. If you miss a lift for a 3rd attempt, you are done for the day for that lift.  Do not continue to force the rep. Understand that 3 missed lifts are not required, you can call it a day at any time leaving something in the tank.  You just can't continue to make unlimited attempts at a lift trying to make that weight. Record the top weight for each lift.  If you max on the jerk, you may continue with squat cleans if you are able.

Warmup: Coach''s choice to include several sets of power clean + front squat + jerk reps at light weights to get you prepped for this workout.

Cool Down: Choice, A: 1 mile run for time or B: 1000 meter run doing whatever else the coach picks.

No comments: