S/S/S:
(Squat) Clean & Split Jerk
3@75%
3@80%
2@85%
Sets start every 2 min
Based on 1RM on 23 Aug
Video courtesy of CrossFit HQ. Second time doing this cycle of C&J.
Weights get a bit heavier, but stick to perfect form!
WOD:
In 5 Min Complete:
800M Run
AMRAP Plate G2OH (45/25)
rest 3 Min
In 4 Min Complete:
400M Run
AMRAP KB Swing (53/35)
rest 3 Min
In 3 Min Complete:
200M Run
AMRAP Goblet Squats (53/35)
So, with worked in rest, the idea is to go all out during the work period to get to the AMRAP movement. The reps in those AMRAPs are your scores, so the running is a cash-in
Scaling Options:
Plate weight ->35/15, 25/10
KB weight -> 35/25