100 weighted squats and 1 mile of distance...CHECK! Now onto your Tuesday strength and WODs!
Tuesday May 15, 2018
4x3 Paused jerks (pause in dip and catch)
@70-80% of last weeks heavy single
“Double Crossed” - A comptrain WOD
Clean and Jerks 80/115
30 Double Unders After Each Set
Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh. Within the workout, this should also be a weight that allows them to cycle the barbell for multiple repetitions each set. Following the clean and jerks, athletes will complete complete double unders or a double under variation. This equals a total of 300 repetitions if done prescribed. If this is a large cumulative number for athletes, we can think about brining the number down after each set, or competing 60 single unders.
CrossFit Endurance (6am)
1000m Run (to Atlantic and back)
Squat Thrust Box Jumps 20/24
Odd rounds: 50 Feet OH Lunges 25/35
Even Rounds: 50 DUBs (sub = 100 singles)