(A) - Thruster 1RM
Build to a 1RM over 17min.
(B) - (MODIFIED) CrossFit Games Rope Climb/Clean & Jerk Workout
5 Rope Climbs
5 Clean and jerk 50/30kg
4 Rope Climbs
4 Clean and jerk 60/40kg
3 Rope Climbs
3 Clean and jerk 70/50kg
2 Rope Climbs
2 Clean and jerk 80/60kg
1 Rope Climbs
1 Clean and jerk 90/70kg
Athlete must load their own bar for each lift
*This is a VERY advanced CrossFit WOD. Unless you absolutely know you can RX it, we suggest picking a middle of the road C+J weight and sticking with it for all the sets.
Worked in with Aaron. Great to pace each other.
ReplyDeleteA) 1RM 68.5kg
B) WOD 11.45
set bar @ 51kg, rope climbs 2 pumps to 4m
Focus on "little bite, big bite" .
Push jerks.
A) 1RM THRUSTER 78kg (PB)
ReplyDeleteB) WOD 16.38
Scaled rope climbs for drag rope pull from one side of the box to the other, the purple box with 2 sand bags in it as suggested by HC.
C&J - 30kg x5
35kg x4
40kg x3
45kg x2
50kg x1
Oops, I forgot .....
DeleteGood Luck to All @ Newcastle this weekend.