Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench Press - Find your 3 Rep Max
(Use bands if you have them)
WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 22 March 2009)
Post weights and time to comments.
2 comments:
Skill
-3 Position Clean 105#
-Clean & Jerk 125#
Strength
-Incline Bench 185# (max reps to failure do to vagina in bicep)
WOD
- As RX 6.03
Todd
3 Pos. Clean:
100,110,120
C&J
140,160,180
5,10,15
Sq- 180
Box J. 15"
5:57
Christina:
40
C&J
40,50,60
Sq-30#
12"
5:50
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