Militant CrossFit: 12-Aug-13

Nice work on the lifts guys!

Today: Warm up (Standard)

Then:

If you still have some 1RM stuff to do work on it. If you're all done then do this!

A. Clean wave 3,2,1,3, 2,1, 3, 2, 1
B. 5 rounds for time:
Thrusters x 8 reps (135/105/85)
1 Lap
Rest 1 min between rounds.

Tips:

For Part A, we are looking to do 9 sets of cleans, these can be power cleans or full squat cleans, either from the hang or from the floor. If you are new I recommend working from the hang vs. from the floor. The idea here is that your first wave can be a bit of a warm-up. You will want each set of 3 to be heavier than the last set of 3, each double to be heavier than the last double and each single heavier than the last single. If you have a goal for a weight that you want to hit today, you can start there and work your way backwards. For example if you want to do a single at 200lbs for your last set, consider something like 155 x3, 165 x2, 175 x 1, 175 x3, 185 x 2, 195 x 1, 180 x 3, 190 x2, 200 x1.

For Part B we are looking to challenge our thruster weights and go a bit heavier than you would usually go, as we are slowly building up to more and heavier thrusters over the next few weeks. After the thrusters, run and rest before starting it all over again. Try to keep your splits as consistent as possible. Make sure you rest exactly 1 min, what is important here is each of the individual times in each round, not the overall time so if you shorten the rest to try to improve your total time, you are kind of missing the point