Box open today & tomorrow!
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Skill:
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10 Minutes to find a “heavy” complex:
1 Power Clean +
1 Hang Squat Clean +
1 Push Jerk
- Remember there IS a difference between “Heavy” & “Max”. When going for Max its everything you have in you. Sometimes form can deviate but so long as you are safe it may be fine & acceptable. Going Heavy means that it is the highest load we can get without ever losing technique, position or form.
- In the slow lifts (Squats, Deads, Presses & variations) there should NEVER be any misses on a “Heavy”. In the fast lifts (Snatch, Clean, Jerk & variations) there may be 1 or 2 misses but it would be because of a lack of focus, NOT because of the load.
- We don’t always like to put specific percentage labels on this stuff but if we had to we would say today would be around 80-90% of your max clean & jerk.
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WoD: For Reps:
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Get as far as you can in 15 Minutes:
30 Power Cleans (52.5kg / 37.5kg)
30 Push Jerks
30 Calorie Row
20 Power Cleans
20 Push Jerks
20 Calorie Row
10 Power Cleans
10 Push Jerks
10 Calorie Row
5 Power Cleans
5 Push Jerks
5 Calorie Row
- If you make it through all 195 reps then note the time which it took & stop there.
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Post load from part A & then Wod score to comments.
Great to see Jason & Ellie and Sim & Steph hitting the pool for the Swim WoD posted earlier this week!! Great work guys!
Have YOU been hitting up the Home WoD’s? If so let us know & post it to our FB page!
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