180414


Crossfit Class 8 am
0:00-5:00

800m Run

5:00-10:00
40 Burpees

10:00-15:00
40 Wallballs (20/14)

15:00-20:00
40 T2B

20:00-25:00
200 DUs

25:00-30:00
AMRAP Ring MU/Bar MUs/C2B Pullups/Pullups/Banded Pullups

OLY Lifting:  9 am
Pausing Jerk Drive (2 sec pause in dip)
Set #1 – 2 Reps @ 50% of 1RM Clean and Jerk
Set #2 – 2 Reps @ 55%
Set #3 – 2 Reps @ 60%
Set #4 – 2 Reps @ 65%
Set #5 – 2 Reps @ 70%
Set #6 – 2 Reps @ 75%

2 Pausing Split Jerks + 1 Split Jerk

2 sec pause in dip and 2 sec pause in receiving

Set #1 – 60% of 1RM Clean and Jerk
Set #2 – 65%
Set #3 – 3 x 1 @70%

Clean Pull
3 x 2 @ 90%
2 x 2 @ 105%