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Paddy Mac

Sunday February 11

Event Date: February 11, 2018

Workout of the Day

"Mainsite Sunday" 

Warmup

Dynamic Stretch

+

3 sets: 
10,8,6 Push Press
10,8,6 Power Clean

* Start with empty bar and build to Part 2 weight
* Scale to moderately challenging weight (Push Press will likely dictate how heavy you can go)

Part 1

Power Clean
3-3-3-2-2-2-1-1-1-1

Perform a set every 2 minutes

Loading Guidelines: 
Sets 1-3: 3 reps @ 50-70%
Sets 4-6: 2 reps @ 75-85%
Set 7-10: 1 rep @ 90%+

Let technique dictate how heavy you go - stop adding weight when mechanics break down
If new to this left, perform 10 set of 3 reps, building to a moderately challenging weight

Part 2

"CrossFit.com WOD from January 18, 2018"

21-15-9 reps for time of: 
Push Press (135/95)
Power Clean

Post 1RM and time to SugarWOD.

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