Tuesday January 10, 2023

CrossFit

Main

Barbell split jerk E2 min x 14 min (7 sets)
0: 5 split jerks @ 35-45% of 1rm PP
2: 4 split jerks @ 45-55%
4: 3 split jerks @ 55-65%
6: 2 split jerks @ 65-75%
8: 1 split jerk @ 75-85%
10: 1 split jerk @ 85-90%
12: 1 split jerk @ 95-100%

QuickFit/At home WOD

Main

5 double DB pushpress
E2 min x 14 min (7 sets)
*think about where you want to finish and work your way backwards from that point.

Lvl3: 25/20, 30/25, 35/30, 40/35, 45/40, 50/45, 70/50
Lvl2: 15/12, 20/15, 25/20, 30/25, 35/30, 40/35, 45/40
Lvl1: 10/7.5, 12/10, 15/12, 20/15, 25/20, 30/25, 35/30