Deep Comp- 2/7/17

Hoggan's pain face during the 2016 Crossfit Open. Every effort matters.  

Hoggan's pain face during the 2016 Crossfit Open. Every effort matters.  

I. Weightlifting  

A. Iron Scap

  1. Should take 8:30 if performed at the tempo prescribed

B. E2MOM for 12: Perform 3 Power Clean and Push Jerks

  1. Work to a heavy complex 
  2. 70-75% of your clean and jerk is a good starting point for a goal. 
  3. This is BARBELL CYCLING PRACTICE. Move with speed and efficiency and don't take any pauses. 

C. Then, perform 2 sets of 2 Clean and Jerk at 110% of B. 

  1. Not TnG

 

II.  Strength

Alternating EMOM 20

6 Standing DB Press 31x1

9 DB Push Press + 10 T2B

12 Bar Facing Burpees

15/12 Calorie Row  

Rest

  1. The goal is here is two-fold, moving maximal weight and maximal speed on the body weigh components. Because everyone will respond differently, you have the option to add or even remove a minute of rest.  

 

III. Conditioning  

3 Sets: 

50 Wallball  

10 Hang Power Clean 145/100

25 Box Jump Overs 24/20

Rest 2:00

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