Friday, 27 January

BUILD CYCLE WEEK 10

WARM UP

SQUAT CLEAN & JERK

6 sets on @ 2:30

  • 2 Reps @ 71%
  • 2 Reps @ 76%
  • 1 Rep @ 81%
  • 1 Rep @ 78%
  • 1 Rep @ 83%
  • 1 Rep @ 86%

“CrossFit Open Workout 21.1”

For Time, Time Cap 15 mins

  • 1 Wall Walk, 10 Double Unders
  • 3 Wall Walks, 30 Double Unders
  • 6 Wall Walks, 60 Double Unders
  • 9 Wall Walks, 90 Double Unders
  • 15 Wall Walks, 150 Double Unders
  • 21 Wall Walks, 210 Double Unders

Additional Work

Row + Dumbbell Clean + Bar Muscle Ups

15 min time cap

  • 50/40 cal row, directly into
  • 10 rounds
    • 6 alternating single dumbbell cleans 70/50
    • 3 Bar Muscle Ups

Barbell Pressing Accessory

3 Sets for Reps @ 66% of body weight, rest 3 mins between sets

  • Max Strict Press
  • Max Push Press
  • Max Push Jerks

Oly Strength Accessory

3 Supersets on 3:00

  • 3-6 Weighted Hip Extensions
  • 3-6 Chest Supported Dumbbell Row
Advertisement

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s