090731 Friday “The Ladder”

CrossFit

Strength/Skill Work Overhead squat:  Find your 5,3, or 1 rep max depending on what you last completed.  First time?  Find a 5 rep max.  If you last found your 1 rep max, find a new 5 rep max.

WOD

With a continuously running clock do one Power Clean and Jerk the first minute,  Power Clean and Jerks the second minute, three  Power Clean and Jerks the third minute… continuing as long as you are able.

Sets may be broken during the minute.  The WOD is completed once you are unable to complete the designated number of Power Clean and Jerks within the minute.

Coaches will assign weights. 

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ICE Training

Strength/Skill Work

Overhead Squat: Find a 3 rep max.  Then complete 2×3 at 90%.

Thruster: 3-3-2-2 Get progressively heavier. 

WOD

With a continuously running clock do one  Power Clean and Jerk the first minute, Power Clean and Jerks the second minute,  Power Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Main Page prescribes this WOD at 135lbs.