I know this weight is too heavy for a lot of us. The intent is to pick a weight that is manageable for about one round. Kerry will be rocking the women's weight for this without any reservations. Scale appropriately. Intensity is key.
The other tests from Crossfit Linchpin are awesome if you're looking for a weekend WOD:
WOD: "50 @ 50"
Part 1 - With a 5 minute time cap, complete 50 Deadlift @ 50% of 1RM, then
Part 2 - With a 5 minute time cap, complete 50 Power Clean @ 50% of 1RM, then
Part 3 - With a 5 minute time cap, complete 50 Bench Press @ 50% of 1RM
THURSDAY, 6OCT2016 BRING YOUR FRIEND. MAKE THEM FITTER. WOD: With a partner: 5 min AMRAP
Max Clean and Jerks at 65-75% of 1 rep max One partner works at a time. The intent is to do 1 and switch. So go heavy. Get a lot of work done. Extra Credit Conditioning: 10 Rounds: 30 sec work/ 30 sec rest Rowing Extra Credit Core: 4 Rounds: GHD Holds30 sec work/ 30 sec rest Extra Credit Strength: Pause Overhead Squats Work to a Heavy 1
MONDAY, 3OCT2016 Strength: Take 10-15 minutes to work up to 1 heavy Front Squat. WOD: 3 Rounds: 30 Wallballs 20/14 lbs 20 Toes to Bar 10 Front Squats 185/135 lbs The front squat weights are very heavy. Scale as needed.