Monday, November 13, 2017

Barbell

Part 1 from 0:00 - 6:00
Every 1:30 for 5 Rounds:
1 Power Clean + 1 Squat Clean + 1 Jerk
Set 1 @ 50%
Set 2 @ 60%
Set 3 @ 65%
Set 4 & 5 @ 70%

Part 2 from 6:00 - 15:00
Find a heavy clean and jerk single for the day
*May be a power clean or squat clean, push jerk or split jerk

WOD
For Time:
1 mile run
30 Clean and jerks (135/95)
1 mile run

*Courtesy of CrossFit TrainingYard

Tip of the Day
Setting a new record on your mile run out of the gate will probably not be the best way to start this WOD.  Think of a pace you would keep for a 5k and start with that.  When you come in the door, you want to be able to get your first rep in without having to catch your breath.  You can pick up the pace on the second mile and push yourself harder to finish.