WOD: From OneWorld/Littleton/Brian
Try to get a handle on your 1 rep max hang power clean (MORE CLEANS!) -then- EMOTM 8 minutes 3 hang power cleans @ 70% max -full rest, then- 21-15-9 Weighted Step up (choose weight and height, use a barbell) Double Under
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Wendler Week 2/Day 2:
Bench Press 3 Reps @ 70% max (120lb) 3 Reps @ 80% max (140lb) AMRAP @ 90% max (155lb) -in between sets- Pull Ups 5 x 5 Hang Clean - work on form Wod:
Front Squat 5/5/5 (increase weight each set) full rest -then- 5 Rounds: 9 Deadlift (115/75) 6 Hang power Clean(115/75) 3 Overhead squat (115/75) 10 Minute Cut-Off Scale 1: (95/60) Scale 2: (70/45) I will be doing scale 1 WOD:
2 Rounds: 9 Hang Power Clean (155/100) 15 Toes to bar 6 Hang Power Clean (155/100) 15 Toes to bar 3 Hang Power Clean (155/100) 15 Toes to bar 155 is a HEFTY hang clean so please scale as necessary | Crossfit Virt
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