What To Expect in September, Cleans – 1 Rep Max
September benchmark schedule it as follows:
9.8 – Nasty Girls
9.15 – Fran
9.22 – CrossFit Total
9.29 – Kelly
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This week we will test the 1 Rep Max in the Clean, Push Press and Deadlift. Friday is the day to make up any of those lifts that you might have missed. We will enter a six-week training cycle next week that focuses on improving your Clean and Jerk, and the work is based on the 1RM you establish this week. Jose Espinal, who coaches the Level II classes, completed this very same six-week cycle recently, and his Clean went from #195 to #235. Come in. Work hard. It will be fun!
-Beth
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Tuesday’s WOD
Clean – Find 1 Rep Max
2 Rounds for time of
40 KB Swings (53/35)
30 Pull up
20 Ring dip
10 Power clean (165/115)
2014 09 01