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Wednesday February 7


Wednesday Schedule Reminder

11am-1pm: Olympic Lifting
6pm: Rowing

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Workout of the Day

Warmup

Dynamic Stretch

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10 Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Push Jerks
10 Squat Clean Thrusters

Prep

Squat Clean Thruster
Set 1: 5 reps w/ warmup weight
Set 2: 4 reps w/ warmup weight
Set 3: 3 reps w/ workout weight

Part 1

“CrossFit Open Workout 11.3”

AMRAP in 5 minutes: 
Squat Clean (165/110)
Jerk

Reps can be performed as Squat Clean Thrusters or Squat Clean & Jerks. 

Clean = 1 rep
Jerk = 1 rep 
(So, if you Squat Clean Thruster, that is 2 reps)

Compare to February 3, 2016

Part 2

Front Squat
Build to a 1 rep max in 15-20 minutes

Loading Guidelines:
Sets 1-3: 3 reps @ 50-70%
Sets 4-6: 1 rep @ 80-90%
Sets 7-9: 1 rep @ 90-100%

Post results to SugarWOD.

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