WOD

10/20/2017

Shackle Island CrossFit – CrossFit

Metcon (No Measure)

Clean and Jerk Primer

3 sets of:

3 tall jerks + 3 tall cleans

then

3 Jerk balance + 3 high hang squat cleans
Do not exceed 40% of your estimated

1 RM C&J on these! You can start with an empty barbell and then add a little weight.

Metcon (Weight)

CLEAN AND JERK

Warming Sets

OTM x 7 – 1 Clean and Jerk

Set #1 (On the 0:00) – 1 Rep @ 50% of current/estimated 1RM CJ

Set #2 (On the 1:00) – 1 Rep @ 55%

Set #3 (On the 2:00) – 1 Rep @ 60%

Set #4 (On the 3:00) – 1 Rep @ 65%

Set #5 (On the 4:00) – 1 Rep @ 70%

Set #6 (On the 5:00) – 1 Rep @ 75%

Set #7 (On the 6:00) – 1 Rep @ 80%

Squat clean

Every 2 minutes for 7 rounds (14 mins):

0:00 1 Repetition @ 85%

2:00 1 Repetition @ 90%

4:00 Attempt

6:00 Attempt

8:00 Attempt

10:00 Attempt

12:00 Attempt

Front Squat (1-1-1-1-1)

10 minues to build a heavy rep for the day!

Metcon (Time)

2 Rounds of:

75 Double-Unders

35 Air Squats

15 Power Cleans (135/95)

10/19/2017

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10/18/2017

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10/17/207

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10/16/2017

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10/13/2017

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10/12/2017

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10/11/2017

AnnouncementsDue to fall break the schedule next week has some adjustments! 9:00 am class has been cancelled every day except for Thursday, October 12th. On Friday, October 13th, we will only have 5 am and 4:30 pm classes. TEAM WOD Saturday, October 14th is ON! Enjoy...

10/09/2017

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10/5/2017

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10/03/2017

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9/29/2017

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9/28/2017

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