Wednesday, January 20, 2016

Barbell complexes and some rowing for Wednesday!Back off week! Our workout progression continues with CrossFit Open prep-- but with the high volume lately we'll be dialing back just a bit in order to keep making gains in future weeks. Even if you feel good this week don't add more work so you can fully benefit from our progression.

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link. RXSG Box no gradiant

WEDNESDAY Strength Part 1 EMOM For 5 Minutes: 1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk Attempt to do this unbroken and increase weight as you go.

Part 2 Take 15-20 minutes to complete 5 sets of the following complex: 12 Deadlifts + 9 Hang Power Cleans + 6 Jerks. Start light and build as you go. You can drop the bar on the 11th Deadlift to reset your grip, but attempt to finish the rest of the set without dropping.  If you need to drop, the weight might be too heavy.

Optional Conditioning Row 1000 meters for time

Power Clean vs. Full Clean