First Friday 2/5

CGO 15.5

27-21-15-9 reps for time:
row (calories)
thruster, 43/29kg

Post results to comments!

w1d3

A. SNATCH
– work to 90% of 1RM
– target 2.5kg increase/week

Like Wednesday’s cleans, focus on a quick and sufficient warmup.

B. SNATCH + 2 PAUSE OHS
– drop 15kg then 2×1
– pause is 5sec
– rest 2:00
– target 2.5kg increase/week

Prove stability overhead and utilize locking the shoulder blades back and down, keeping arms completely locked. A test for those who need to mobilize, especially if you know this is going to be an issue.

C. BACK SQUAT
– work to 70% for 5
– drop 15kg then 3×5
– rest :90
– target 5kg increase/week

How quickly can you get through this work set? Pay attention to your rest management so we can develop better strength-endurance.

D1. STRICT PRESS
– 4×3 at 50% of 1RM CJ
– target 2.5kg increase/week

Superset D1. and D2. Rest :90.

D2. BENT-OVER ROW
– 4×8 at 65% of 1RM snatch
– target 2.5kg increase/week

Superset D1. and D2. Rest :90.

E. 2-3 rounds
ME back ext hold (goal is < 1:00)
6 bb step-up/side (tempo 313X)
ME L-sit

If isometric (static) strength isn’t present then confident within lifts won’t be.

One thought on “First Friday 2/5

  1. Nathan Motsinger

    CROSSFIT

    Oh the dreaded 15.5. I don’t think I’ll ever get a better time than the one I posted during the Open last year. With that said, I paced this one so I could keep moving through the entire thing with minimal breaks but not be totally burnt out at the end. I was only 1:30 off my crazy balls to the wall time.
    ***9:19

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