Sept. 8, 2014
Main – CrossFit
Week10- END OF CYCLE FOR FS- MAX DAY
Monday Front Squat Max 70%x5 80%x3 90%x1 95%x1 100+%x1
Front Squat (see below-end of cycle day)
You do not have to test a max today- you can just work up to a solid heavy rep.
70%x5 80%x3 90%x1 95%x1 100+%x1
Clean and Jerk (go light and just work the movement)
When you see Clean and Jerk it means a full clean -not a power clean. Starting next Monday we will start a new cycle where we will have full clean and jerks and snatches on Monday and power snatches and power clean and jerks on Thurs.
Metcon (No Measure)
p bar l-sits cummulate 60-90 seconds total. If you are good at these then do 3 me sets and write max sets in below metcon notes
every min on the min (alternate mins)
Even min. 6 Power Snatch (95/65)
Odd min. 10 Box Jumps (24/20)
try and go for 20 mins but if you are unable to complete work in the 1 min frame then mark time you ended or lower rep scheme and modify it.