Home of CrossFit Sanctify!
0 Comments

Friday 140530

photo 5_copy1

Jessica S. looking cool with her Russian KBS. Slowly but surely, she's getting stronger! Keep up the hard work!


101 (C&J is less than 100%M/75%F of BW)

A. 3 cleans from high-hang (hips & knees) + 1 jerk, 7 sets @ heavier than 140502, 1:45 clock

Notes: We'll start with our jerk footwork drills again and then you'll notice that we're going back to the start so to speak with the high-hang position again. You should go +/-10lb heavier than 4 weeks ago when we did the same drill.

201 (C&J is at least 100%M/75%F of BW)

A. 3 cleans from high-hang (hips & knees) + 1 jerk, 7 sets @70-75%, 1:45 clock

+

4 sets @ 100% effort, each on 5 minute clock
8 thrusters, add weight each set
6 burpees
15M/12F cals AD

Notes: Again, you should have about a 1:4 work-to-rest ratio. Don't shy away from the weight on the thrusters and yes you must add weight each set.

Post loads and times to Facebook.


Comments

0 Comments