WOD Monday 8-28-17
CROSSFIT
3-POSITION CLEAN + JERK
All Cleans today are Power.
3-Position Power Clean + Split Jerk
=
1 Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk
Set #2 – 1 Complex @ 55% of 1RM CJ
Set #3 – 1 Complex @ 60% of 1RM CJ
Set #4 – 1 Complex @ 65% of 1RM CJ
Set #5 – 1 Complex @ 70% of 1RM CJ
Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.
"DROP DEAD"
4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts 155/105(135/95)
Station 3 – Box Jump Overs (24/20)
Station 4 – Deadlifts 155/105(135/95)
Posted on Mon, August 28, 2017
by Neil Castelli