Friday 27 January WOD

FOR MAX WEIGHT:

Clean and Jerk
1-1-1-1-1 (increasing)
2-2-2-2 (decreasing)

Post your weight used for each set to the comments.

Work up to a 1 rep max singe with the 5×1, then on the 4×2 work you way back down starting with the weight you used on rep 4. An example looks like this:

185-195-205-215-225 (1 rep each)
215-205-195-185 (2 reps each)

The first five reps work up to a max, then the next four sets of two go down the ladder you just made. Another example would look like this:

135-145-150-155-155 (1 rep each)
155-150-145-135 (2 reps each)

Try to start out somewhat heavy, this way you’re not make 30lb jumps between reps. 

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CrossFit HQ WOD:

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

 

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