Monday, 27 October 2014

WARM UP (12 minutes total)
A) 6 minutes:  Dynamic Warm Up.
B) 6 minutes:  Movement-specific Prep & Warm Up for Clean & Jerk.

BEGINNER WEIGHTLIFTING
1) Deadlift:  4x5 – As heavy as possible; add weight each set, if possible.
2) Push Press:  4x3 – Choose the most difficult movement you can complete the reps unbroken

INTERMEDIATE WEIGHTLIFTING
Clean & Jerk: 4-7 x 1 @ 80% C&J 1RM
Work up to 80% and hit 4 perfect reps in 7 attempts.  If something feels off on the lift, use another attempt to clean it up.  If the first four feel fast and smooth, be done with it.  Do not exceed 80%.

CONDITIONING
Complete as many rounds and repetitions as possible in 14 minutes:
60-Calorie Row
50 Toes-to-Bar
40 Wall Balls, 20/14# (to 10/9’ target)
30 Cleans, 135/95#
20 Muscle Ups
• If you do not have access to a rower you can substitute a 1,000 meter Run.  You won't be able to compare it to your, or anyone else's, "official" score for 14.4 but you'll still get a great workout in and also great training on commonly tested CrossFit movements.