CrossFit 717

Awesome work yesterday on all the Power Clean PR's!!

Strength

1-10-1-20-1-30

Backsquat (High bar, ass to grass)

*this is not part of the squat program for 717 Weightlifting.

WOD

5 Rope Climbs

5 Clean and Jerks

4 Rope Climbs

4 Clean and Jerks

3 Rope Climbs

3 Clean and Jerks

2 Rope Climbs

2 Clean and Jerks

1 Rope Climbs

1 Clean and Jerks

*Weights Climb as reps fall.
L3(Rx): 145/105, 165/115, 185/125, 205/145, 225/155

L2: 115/85, 135/95, 155/105, 185/125, 205/135

L1: 95/65, 105/75, 115/85, 135/95, 155/105

717 Endurance
Take your pick of workouts today since it will be a little cold.

INSIDE:

Warm-up is empty bar movements:
2 Rounds of 5
Romanian deadlift
Power Clean
Squat Clean
Behind the neck jerk
Good Mornings

Rowing
30 minutes of:
1 min @ 2k pace then 10 air squats
1 min very easy

OUTSIDE

Warm-up is empty bar movements:
2 Rounds of 5
Romanian deadlift
Power Clean
Squat Clean
Behind the neck jerk
Good Mornings

30 MINUTE RUN:
Lemoyne mile loop.
Steady paced run with two fast accelerations per lap, with the alley run hard.
Aim to EVEN SPLIT EACH LAP, regardless the number of laps you run.