Press 3-3-3+
1RM (use CF Total) @ 63%-72%-81%
Then, 3 rounds.
Work 1 minute at each station for total reps of:
Wall ball
KBS (53/35) (dropped kb's are a non-rep)
Double-unders
Rest
Optional Post WOD
3x max HSPU (90 seconds rest)
Post loads and reps to comments.
For those interested in cleaning up their Snatch and Clean and Jerk technique, I'm hosting an Olympic Lifting Class on Wednesday Nights from 7:30pm till ~8:45pm at CrossFit West Loop.
ReplyDeleteWe will focus on the fundamentals and working on technique for all of the olympic lifts, including grip, hand position, footwork, back angles, etc. We will not attempt 1RM maxes in this class.
The class is limited to 5 people and there is no additional charge and attendance does NOT count towards your weekly CrossFit visits. I only ask that if you sign up, that you are committed to attending all 4 weeks and doing some light homework (watching some videos, practicing with a broomstick at home)
If you're interested in the CrossFit West Loop Oly Lift Class, please email me at Jonny@CrossFitChicago.com. To be fair, the first 5 respondents will have a spot.
If you're interested but can't make the class or aren't speedy Gonzalez on the email system, there will be more classes in the future. This is just a pilot program to kick things off.
Thanks for the response everyone. The Oly Lift Class is full, but we'll have more sessions in the future.
ReplyDeletePress
ReplyDelete65#-75#-85# (11)
Wall Ball 16# 26-25-22
KBS 55# 23-16- 35# 23
Burpees 15-14-14
3 Sets of Press w/ Bar until exhaustion
That sled is a BEAR to push! Can't wait to see it in future WODs!!!
ReplyDelete