1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

CrossFit at 9 and Advanced at 10

December 27, 2014

Classes at 9am and 10am – the WOD is a little bit different – a relatively light Deadlift with a moderately heavy Overhead Squat.  This is not something we do often – the limiting factor will be your OHS.  You should use 1 bar for this, no rx unless you have number on the OHS that will provide very little response.

Workout of the Day

Skill

Clean and Jerk

Build to a heavy single in 20 minutes

Conditioning

3 RFT

21 Deadlift 185/125

7 Overhead Squats 185/125

We will have to discuss how to do this – to get the bar into a good position to OHS.

If there is time after at 10am, I would like to do

3 RFT

400m run

20 Clean and Jerks 95/65

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text