Ballston CrossFit » Monday, January 29, 2018

Monday, January 29, 2018

 

Overview of Week:
Monday: Row/clean intervals
Tuesday: Back Squat and “Worse Karen”
Wednesday: Floor Press
Thursday: Deadlift
Friday: Open WOD 16.3
Saturday: Shoulder to Overhead Complex
Sunday: Handstand Walk/AMRAP Intervals

Conditioning:

On a 40:00 running clock:

From 0:00 to 9:00
750m Row
21 Power Cleans (135/95#) Fx = 95/65# Rx+ = 185/125#
Max Reps Burpees-Over-DB (2018 Open standard) in remaining time

Rest 1:00

From 10:00 to 19:00
750m Row
15 Power Cleans (165/115#) Fx = 115/85 # Rx+ = 205/135#
Max Reps Burpees-Over-DB (2018 Open standard) in remaining time

Rest 1:00

From 20:00 to 29:00
750m Row
9 Power Cleans (185/125#) Fx = 135/95 # Rx+ = 225/155#
Max Reps Burpees-Over-DB (2018 Open standard) in remaining time

Rest 1:00

From 30:00 to 40:00

10 Minutes to Establish 1 RM Power Clean

*Record Total Burpees and 1 RM Power Clean

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