SW4D2

V3 CrossFit – CrossFit

View Public Whiteboard

Clean (1 @ 92% of C&J then 3 Drops sets)

Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. All drop sets at 10kg down if your heavy single is over 120kg. All drop sets at 5kg down if your heavy single is below 120kg.

Record your heavy set

Deadlift (1@90%)

Work to a 90% of your 1RM Deadlift. Linear progression each week. Target 10kg increase / week if work sets are above 200kg Target 5kg increase / week if work sets are below 200kg

Metcon (No Measure)

3 Rounds Superset

8 Single leg squats (pistols)

10 Glute Bridges

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s