Thursday’s WOD felt (to many of us) like the CrossFit equivalent of running 5x800m repeats at the track on 1:1 work/rest. And that was sort of the whole point in the context of the week’s training — aerobic heavy early in the week, interval heavy through the middle part, and now a good dose of barbell work to end the week.
Hey look, we get to pull from the floor… finally! Happy Friday, friends.
WOD For 09-06-19:
Every 90 Seconds For 20 Rounds (30 Minutes):
Power Clean + Front Squat + Squat Clean + Jerk
*Use FOUR Weights:
ROUNDS 1-5: Light (50% of 1RM C&J)
ROUNDS 6-10: Moderate (60-65%)
ROUNDS 11-15: Moderate (70-75%)
ROUNDS 16-20: Moderate-Heavy-ish (80-85%)
*Technical Consistency! Ideally 20 of 20 made rounds, no misses!
*If you miss during Rounds 16-20 you MUST lower the weight the next round.
*Any style of jerk is allowed.