Weightlifting:

A) CJ to max (allow for 2 misses at 90% or above) then 75/2*3 sets

Strength:

A) Backsquat: Find 3RM in 10 min

B) Pendlay Row: 4 sets of 8 AHAP

C) Weighted Situps: 4 sets of 10

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Weightlifting:

A) CJ to max (allow for 2 misses at 90% or above) then 75/2*3 sets

Strength:

A) Backsquat: Find 3RM in 10 min

B) Pendlay Row: 4 sets of 8 AHAP

C) Weighted Situps: 4 sets of 10

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“On Wednesdays we will hit power movements to max effort but will stay away from full movements”

Not in week1?

Not week 1. Adaptation period.

I see the time cap for the back squat, are there time caps for the snatch/c&j. Also, been wondering this for a while – in the prescription of 80/2+1 for c&j, does that mean 1 clean plus 1 c&j, or something else? Thanks

Correct. 1 clean + 1 clean & jerk

that’s what i thought, thanks

I always struggle with the “find a _ Max in _ mins” I feel rushed and out of sync. Just wondering what is the benefit, or theory behind finding you max within specific time limits?

in a competition setting you don’t have unlimited time. thus there is a need to put some time restriction on it. for the purpose of crossfit the carryover is obvious

Makes sense.

M/23/165

Weightlifting:

A)265 (95%) 75/2*3 sets @ 205

Strength:

A) 345#

B) 205#

C) Done

M/18/160#

Weightlifting:

A) 245# – 185

Strength:

A) 295#

B) 185#

C) 75#

M/18/178

Weightlifting

A.) 255 (10# pr)-195

A whole lot better than Monday. Haha.

Strength

A.) 285 (20# pr)

B.) 145

C.) 45#

Do you want videos if we PR on the CJ or snatch?

WL

A) 245 (feeling beat up), 185

STR

A) 305 (5# pr)

B) 135

C) 10,15,20,20 (never done these before so testing the weight)

75/2*3 of just Cleans, right?

M/30/218

WL:

A)205 : 155

STR:

A)275

B)1@185, 3@205

C)45#

205# today’s CJ max in 12min; 155/2*3

235# today’s BS 3RM in 10min

135# 4 sets of 8 Pendlay Rows

45# 4 sets of 10 Sit-ups

WL

238 then 176

STR

A. 300

B. 135

C. 35

A) 215

A) DNA

B) 165

C) 25#

A. 100/75. I’m hitting the same numbers from day one. I hope it’s b/c my form is improving.

A. 140. Walked out 147 and my legs said, ‘nope’.

B. 90

C. 20/25/30/35

M/38/190

215 (pr – 10lbs). Sets at 170.

320 3rm (20 lb pr. Not to failure…quit while ahead).

185

20lbs

Did this one day late due to gym being closed on New Years.

Weightlifting:

A: 185. Felt extremely heavy today. Sets at 140.

Strength:

A: 200

B: Skipped due to crowded class.

C: 44-44-53-70

Weightlifting:

M/20/140

A) CJ 247/- 185

A)315

B)155

C)45

AM Strength:

A) 250 lbs … woof

B) 185 lbs

C) 22 lbs – GHD situps

PM Oly:

A) 230

drop sets at 176

Noticed on video i was looping the bar again and folding because i lose it out front. Need to work on pulling longer and straighter