WM — Day 5

Friday’s WOD — Day 5


PLEASE BRING A STOPWATCH TO CLASS WITH YOU IF YOU”VE GOT ONE!!

Build to a true 1RM for the power clean; this should be appx 66% of your 1RM back squat.
Rest as you need b/t sets to get CNS recovered

3 min rest, Then

2-2-2-2-2 Power Cleans. Use 80% of your 1RM.
Execute these with perfect form/speed in hips, rest 1-2 min b/t sets

3 min rest, Then

3 rounds for time per round:
10 x Dead Lift (use 50% of the 1RM from WOD just days ago)
250 m row sprint (damper 10)
2 min rest

Row pulls are powerful, not paced, make the transition from DL to row quick!

Post clean weight and percentage relative to your back squat 1RM.
Post DL weights and times for 3 sets to comments

Read this great post by Jon Gilson from Again Faster.
Check out some of these articles from CrossFit Balboa (impressive list of trainers from this place).
LIVE STONG…VERY STRONG!!!

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