08/30/2015

Clinton Hill – CROSS TRAINING

QOD

What one or two things would you say Cross Training has done for you?

Strength / Skill

Push Jerk (Every 90 seconds Jerk x 2, for 9 minutes (6 sets):)

– use 75-90% of jerk 1rm.

– stay at the same weight on all 6 sets.

– mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

WOD

Metcon (5 Rounds for time)

Every 3 minutes, for 15 minutes (5 sets) for times:

Row 300/250 Meters

3 Power Snatches @ 70% of 1-RM Snatch

6 Overhead Squats
Finish each set as quickly as possible and note times for each to enter into Wodify.

If you do not finish a round in 3 minutes the weight is to difficult.