Today we go over head 30 times. That’s 30 reps from shoulder to locked out over head and while the WOD calls for jerks (because that is the STRONG and FAST way to do it) you could choose to push press. But first you have to get the weight off the ground. Exactly as you thought- no squat racks on this one. Each set must be cleaned, which means at least a minimum of 3 cleans for this workout. But if you can get each set unbroken, it means that you went too light. While 70kg is the Rx for today- it assumes that you can clean and jerk/press at least 90kg. IF your 1RM clean and jerk is more than that… you will go heavier, right Kolby et al?! IF you clean and jerk less than that- just figure on about 75-80% of your 1RM. Do the math, then do the work. And a few handfuls of squats in there too for good measure.
Saturday Event Reminder
8:45am yoga and meditation class with Kristin
-please RSVP by writing your name on the day’s WOD board.
10am group WOD
-dedicated to Julia and her final week of teaching at the Hut before her new adventures
then BBQ and social time in the Yard- please bring something for lunch to put on the grill/to share
… a tango line of hang cleans then straight into overhead… that’s how we dance at CrossFit MalibuThursday’s WOD at 6, 7, 9am, 4 and 6pm.
FUNdamentals 8am, Noon midday open hour, Power Hour Finale 5pm
For time:
Push jerk, 15 reps (70/50kg)
25 squats
Push jerk, 10 reps
50 squats
Push jerk 5 reps
75 squats
Post time and load to chalkboard
