January 2, 2018

January 2, 2018

class warmup :

10 minute clock 

max calorie assault bike 


notes :

* split evenly between 3 bikes. alternate after 20 seconds of work. 


strength :

clean and jerk - 5 min warmup + 8 sets, every 1:15 perform 1 rep @ 70-85%.


notes :

- all reps fall within % range prescribed. 

- can build or stay at same load.


wod :

crossfit games open 11.3

5 minute amrap of :

squat clean 165/110

jerk 165/110


notes :

- rx+ = 205/145

- level 2 = 115/80

- level 3 = 95/65

- level 4 = 65/45


not for time :

100 lying toes to bar 


notes :

- goal is to not let heels touch ground on the descend and finish in fewest sets as possible. 

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