May 1 2017

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CrossFit Cochrane – CrossFit

Weightlifting

Metcon (Weight)

Every two minutes, for 16 minutes (8 sets): Power Clean +Front Squat + Split Jerk

(pause at at Top & Bottom of each movement for 2 sec).

Post last set, input all sets in notes.

RX = no misses and maintaining % of 1RM.

*Sets 1-2 – 70-75% of 1-RM Clean & Jerk

*Sets 3-4 – 75-80%

*Sets 5-6 – 80-85%

*Sets 7-8 – 85-90%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

20 Hand Release Push-Ups

400 Meter Run

20 Hang Power Cleans 95/65lbs

400 Meter Run
Scaled Options include less reps & weight and PU from Knees.

400M = 1 rep per 50m (8 reps total)

By | 2017-04-30T17:00:00+00:00 April 30th, 2017|Latest WOD|Comments Off on May 1 2017